We're not gonna let a little bit of rain stop us... puddles are fun! Dress in synthetic layers and bring a warm change of clothes for after the WOD. This will be a good time! Run…

AMRAP in 22 minutes of: 8 pistols (one-legged squat) 10 push ups 12 kettlebell swings (53/35#) Note: Remember to sign up for the 6:15am if you are coming! Community Note: Happy birthday Dan! Barbell Club…

For time, complete 15-12-9 of: Deadlift (275/185#) Muscle ups WOD Notes: The deadlift weight you choose should not exceed 70% of your 1RM deadlift.  Today's sub for muscle ups will be 2x pull ups and…

"NFL Scouting Combine Workouts" 40 yard dash Bench press Vertical jump Broad jump Shuttle run 3 cone drill WOD Notes: Each February, hundreds of the best college football players are invited to the NFL Scouting…

Split jerk 1-1-1-1-1-1-1 Then  3 rounds for time of: 5 clean and jerks (70% 1rm) 15 toes to bar WOD Notes: Compare 1RM split jerk to 110913 Community Notes:  GET JACKED UP, ICA will be represented…

Partner "Filthy Fifty" In teams of 2, one person working at a time, complete: 50 box jump (24/20") 50 jumping pull ups 50 kettlebell swings (53/35#) 50 walking lunge 50 knees to elbow 50 push…

Sumo deadlift 2-2-2-2-2-2 Then Tabata 10 yard shuttle run immediately into tabata sit up WOD Notes: Compare your SDL to 1RM on 120109.

7 rounds for time of: 15 power snatch (75/55#) 30 double unders WOD Notes: Today's WOD is adapted from the 2011 Open WOD 1. The power snatch is light by design - pick a weight…

Banded box back squat 12x2  Then Assistance work: Max weighted pull up & max duration L-sit hold Community Notes:  Come on out to the 6:30pm class for Sara's first solo-lead class. We're hoping for a…

Little Jackie Intervals 3 rounds, each for time, of: 500m row 25 thrusters (65/45#) 15 pull ups WOD Notes:  You will get a short rest (approximately 3 minutes) between rounds. Community Notes: Happy birthday Mike…