For time, complete: 400m run 50 back squats (45#) 400m run 50 front squats (45#) 400m run 50 overhead squats (45#) 400m run WOD Notes:  Compare to 120128. Community Notes:  Happy Birthday to Alicia and…

"Filthy Fifty” For time: 50 box jumps (24/20″) 50 jumping pullups 50 kettlebell swings (53/35#) 50 walking lunge 50 knees to elbows 50 push press (45/35#) 50 back extensions  50 wall balls, (20/14# t0 10/9′)…

Wide Grip Deadlift 3-3-3-3-3 Then 400m farmer's carry NFT WOD Notes:  The grip used today will be a snatch width grip but your hips will be in a normal deadlifting position to start. Community Notes:…

Complete 21-18-15-12-9-6-3 reps for time of: KB swings (53/35#) push ups tuck ups Community Notes:  CustomFit meals will be in the gym on Tuesday, May 6 with some meal and protein bar samples during all…

AMRAP in 12 minutes of: 5 chest to bar pull ups 7 hang power cleans (145/100#) 9 box jumps (24/20") Community Notes:  Happy Birthday Heidi!!

Back Squat 5-3-3-2-1-1 Then 4x4 each leg barbell lunges (50% 1RM back squat) WOD Notes:  Compare to the total on 131029.

Clean and Jerk 1-1-1-1-1-1-1 Then 10 Turkish get ups each arm NFT WOD Notes:  Compare to 130614.

Complete 5 rounds for time of: 50 double unders 10 back squats (135/95#) 5 muscle ups Community Notes:  Happy Birthday Kim D!! Event Notes: This Saturday several ICA athletes are competing in a masters-only competition at…

Overhead Squat 5-5-5-5-5 WOD Notes:  Compare to 131015.

AMRAP in 15 minutes of: 200m run 10 Russian twists (25/15#)