Back Squat 5-5-5-5-5 Then 3 rounds for time of 10 KB swings (70/53#) 10 jumping lunges WOD Notes:  Feel free to come do today's workout at 8:00 a.m. barbell club.  Compare back squat to 120831.…

"Isabel" 30 snatches for time (135/95#) WOD Notes: Isabel is a benchmark WOD. It's meant to be short and fast, ideally in the sub 10 minute time frame. (The best athletes can do it under…

AMRAP in 4 minutes of: 5 push ups 10 wall balls (20/14# to 10/9') Rest 4 minutes AMRAP in 4 minutes of: 5 box jumps (24/20") 10 double unders Rest 4 minutes AMRAP in 4 minutes…

Split Clean 1-1-1-1-1-1-1 Then 30 evil wheels (50 advanced) NFT  

"Jackie" 1000m row 50 thrusters (45#) 30 pull ups WOD Notes:  This was regional event 1.  For results of this year's regionals, click here.  Compare to ICA results on 111202 and wallball Jackie on 130311.…

Complete 4 rounds for time of: 400m run 21 KB swings (53/35#) 5R/5L turkish get ups (53/35#) WOD Notes: Compare to 120225. Community Notes:  Good luck to Todd V. at the battle of the pike…

Front Squat 5-3-3-2-1-1 Then AMRAP in 5 minutes of: 10 front squats (35% 1RM) 7 burpee bar jumps WOD Notes:  Compare front squat to 121229.

AMRAP in 12 minutes of: 12 hang power snatch (95/65#) 12 push ups WOD Notes:  The goal is to complete the snatches without a press out at the top.  Any pressing out will be considered…

Teams of 3 complete: 5k row While one person is rowing, the other two will be completing as many reps as possible of: box jump overs (20/16") medball cleans (20/14#) WOD Notes:  Each team member…

Bench Press 5-3-3-2-1-1 Then 10 rope climbs NFT WOD Notes:  Compare bench press to 130312.