Bench Press 3-3-3-3-3 Then Max consecutive push ups WOD Notes:  Compare to 120613.

Teams of 3 complete: 10 rope climbs 150 wallballs (20/14# to 10/9') 100 pull ups 75 sandbag cleans (45/25#) 50 burpees over sandbag 10 rope climbs One athlete working at a time, the movements must…

Deficit deadlift 3-3-3-3-3 Then 100 kettlebell swings for time (53/35#) Schedule Notes: We added a 10:30am for today (Friday) and un-cancelled the 10:30am for tomorrow (Saturday). Get your names in!

We will be closed Christmas Eve and Christmas Day.  Rest up and eat lots.  See you Thursday!!

Front Squat 1-1-1-1-1-1-1 Then Max consecutive front squats with a 10 second pause at the bottom (50%) WOD Notes:  Compare front squat to 130823. Community Notes:  Happy Birthday Jerry!!

“ICA’s 12 Days of Christmas” Day 1 = 1 run (200m) Day 2 = 2 deadlifts (225/155#) Day 3 = 3 box jumps (30/24″) Day 4 = 4 push ups (clapping for guys) Day 5…

Push Jerk 1-1-1-1-1-1-1 Then Clean and Jerk and walk 10m x 6 (70% of your push jerk)  

Complete 4 intervals of: Max reps bench press (60-70% 1RM) 400m run Get up from the bench and immediately begin the 400m run.  There will two results: total reps of bench and 400m splits. Notes:…

Max height box jump Then Back Squat 2-2-2-2-2-2 WOD Notes:  Compare back squat to 130408.  Compare box jump to 130427.

"1/2 Kalsu" Complete for time: 50 thrusters (135/95#) Perform 5 burpees at the start of each minute. WOD Notes:  There will be a 20 minute cap on this workout. Apparel Notes:  The ICA hoodies are…