Complete for time: 100 double unders 50 wallballs (20/14# to 11/10') 50 KB swings (53/35#) 50 box jumps (24/20") 50 KB snatches (53/35#, alternating) 50 burpees 100 double unders  

Snatch 1-1-1-1-1-1-1 Then Snatch balance 4x5 @ 50% 1RM snatch Community Notes:  A little late but congratulations to Anthony and Rachael for graduating last week and congrats to Kelly K. for being selected second team…

Complete 2 rounds for time of: 800m run 30 power clean and jerks (135/95#) Anniversary Notes: Today is the last day to submit charity ideas for this year's anniversary party. Please email us or post…

Back Squat 3-3-3-3-3 Then 30 knee jump box jumps NFT (32/24") WOD Notes: Compare to 130910. ICA Teen Strength Program:  Starting this Monday we will be holding a summer teen strength and conditioning program every…

Bench Press 5-3-3-2-1-1 Then 50 inverted bar rows NFT WOD Notes:  Compare to 131123. Community Notes:  Happy Birthday Ernesto!!

AMRAP in 12 minutes of: 2 deadlifts (225/155#) 2 chest to bar pull ups 4 deadlifts (225/155#) 4 chest to bar pull ups 6 deadlifts (225/155#) 6 chest to bar pull ups Continue adding 2…

With a partner complete 10 rounds for time of: 12 power snatches (75/55#) 12 push ups 12 box jumps

Overhead Squats 5-5-10 Then 3 rounds NFT of: 10 wall squats 10 hollow rocks up 10 hollow rocks down WOD Notes:  The goal today is to achieve a 10 rep max.  The first two sets…

"2012 Regionals Event 2" Complete for time: 2000m row 50 pistols (25R/25L alternating) 30 hang power cleans (225/135# NTE 85% of your 3 rep from last week) WOD Notes: You can see results from around…

Complete 4 rounds for time of: 400m run 15 KB swings (70/53#) 3 rope climbs