"Chelsea" EMOM for 30 minutes: 5 pull ups 10 push ups 15 air squats WOD Notes: This is a CrossFit benchmark WOD, and it's the first time ever we're doing it at ICA! It's a…

Complete for time: Run 2x800m  Rest 3 minutes after each Run 2x400m  Rest 2 minutes after each Run 2x200 Rest 1 minute between

“The Bear” Bear Complex 7-7-7-7-7 WOD Notes:  The bear complex is a barbell progression consisting of  power clean -> front squat -> push press -> back squat -> push press (from behind the head). For The…

Back Squat 6x3 (85%) Then 20 weighted seated box jumps NFT Community Notes:  Happy Birthday Rod!

"Nate" AMRAP in 20 minutes of: 2 muscle ups 4 handstand push ups 8 KB swings (70/53#) WOD Notes:  This is a heavy and high skill metcon during which the goal is to go at…

Sumo Deadlift 6x3 (80%) Then 5x3 consecutive broad jumps, max distance

Run 800m 75 wallballs (20/14# to 10/9') Run 800m WOD Notes:  Today is entirely about conditioning!  Run fast, take as few breaks as possible on the wallballs and then get back out and PR your…

AMRAP in 4 minutes of: Power clean and jerk (135/95# NTE 75% 1RM) Rest 4 minutes AMRAP in 4 minutes of: Burpee pullups WOD Notes:  Score will be the number of reps from both WODs…

In teams of 4, complete as many reps as possible in 31 minutes of: 200m sandbag run (45/25#) Thrusters (155/105#) Rope climbs Box jumps (30/24″) WOD Notes: While teammate 1 is running, teammate 2 is completing…

Split Jerk 8x1 (2 reps at 80, 85, 90 and 95%) Then 15 manmakers NFT 31 Heroes Heats: We have started assigning heats for Saturday! Please click here to see the draft schedule. Find your team…