Complete for time 10-9-8-7-6-5-4-3-2-1 of: Ring dips Sit ups Shoulder to overhead (115/75#) Community Notes:  The first ever ICA flag football game will be held at 11:00 a.m. this Sunday, Nov 18.  The game will…

Back squat 3-3-3-3-3 Then AMRAP in 5 minutes of: 1 power clean, 1 chest to bar pull up 2 power cleans, 2 chest to bar pull ups etc... WOD Notes: The Rx weight for the…

Complete for time: 100 wallballs 200 double unders WOD Notes:  You may break up exercises as needed to complete the workout.  Ex: 5 rounds of 20 wallballs and 40 double unders

Snatch Balance - work up to 3 reps at 50% of 1 rep max overhead squat Then Hang Squat Snatch 3-3-3-3-3

    Run 5x400m Then Find your 5 rep max weighted ring dip WOD Notes:  The rest between runs should be approximately the same length of time as the run itself (1:1 work:rest ratio).

Front Squat 2-2-2-2-2-2 Then Max timed plank hold

Partner Interval "DT" Complete 10 rounds for time of: 12 dead lifts (155/105# NTE 70% push jerk) 9 hang power cleans (155/105#) 6 push jerk (155/105#) WOD Notes:  Partner 1 completes one full round while…

Bamboo bench press 2x15 Then Bench press 5-5-5-5-5

"Fran" Complete 21-15-9 reps for time of: Thrusters (95/65#) Pull ups  WOD Notes:  Compare to 120612.

“CrossFit Total” Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 WOD Notes: Today’s workout is a CrossFit benchmark.  After warming up, you’ll have three and ONLY THREE attempts at each lift to establish a one…