Open WOD – Mar 13, 2015
"15.3" AMRAP in 14 minutes of: 7 muscle ups 50 wallballs (20# to 10' / 14# to 9') 100 double unders Scaled 50 wallballs (20 to 9' and 10# to 9') 200 single unders WOD…
Daily WOD – Mar 10, 2015
EMOM for 15 minutes of the complex: Hang power snatch, hang snatch (75% power snatch) Meat Notes: For anyone still interested in a cow share, please respond to the meat post by Thursday. ICA Kids: The…
Daily WOD – Mar 9, 2015
Complete 3 rounds for time of: 400m run 20 deadlifts (40% 1RM) 20 push ups Open Notes: Please make sure to enter your open scores on the games site if you haven't done so already!
Daily WOD – Mar 7, 2015
Back Squat 3x20 (65% 1RM) WOD Notes: Ideally all 3 sets will be performed at the same weight. This is a ridiculously hard task to accomplish and should be reserved for advanced squatters. Some scaling…
Daily WOD – Mar 6, 2015
"Open 15.2" = "Open 14.2" Take 3 minutes to complete 2 rounds of: 10 overhead squats (95/65#) 10 chest to bar pull ups If you finish both rounds then Take an additional 3 minutes to complete…
Daily WOD – Mar 4, 2015
Complete 4 rounds for time of: 15 front squats (135/95#) 15 floor wipers (135/95#) 15 bar over burpees
Daily WOD – Mar 3, 2015
Partner Interval AMRAP in 12 minutes of: 7 KB swings (70/53#) 10 yd sliders 7 box jumps (24/20") 10 yd sliders
Daily WOD – Mar 2, 2015
Overhead Squat 5x5 (75%) Then 5x8 hang muscle snatches (30% 1RM power snatch) Apparel Notes: As of Monday all the remaining ICA gear is up for grabs. If we run out and there is enough…
Daily WOD – Feb 28, 2015
20 zurcher deadlifts (25% 1RM deadlift) then Deadlift 5x8 (75%) Open Notes: Remember to submit your score on the games site! If you missed Friday and are signed up for the open, feel free to…
Daily WOD – Feb 25, 2015
Bench Press 5-5-5-5-5 Then 50 inverted barbell rows NFT WOD Notes: Compare bench press to 140402.