Overhead squat 1-1-1-1-1-1-1 Then 200m sled drag (@ body weight)

Teams of 4 will have 20 minutes to score as many points as possible: Row (1 calorie = 1 point) Keg (to shoulder = 1 point, floor to overhead = 2 points) Rope (rope pull…

Deadlift 3-3-2-2-1-1 Then  50 toes through rings (not for time) WOD Notes: Compare to August 9, 2011. Community Notes:  Happy birthday Morgan! And, happy 6 months to I.C.A.! Thanks to all of you for being…

Complete 8 rounds of the following for time: 5 pull-ups 10 push-ups 15 squats Advanced athletes - complete 12 rounds.

Complete for time: Row 500m 21-15-9 of thruster (135/95#) and ring dip Run 400m

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: You get to choose the weight of your barbell, starting…

Take 4 attempts to find your max weight at the following complex: 1 shoulder press 3 push press 5 push jerk Cash out: Max consecutive double unders (or single unders) WOD Notes: For the barbell…

Find a 1 rep max Hang Squat Snatch Then 3 rounds for time of: 15 hang power snatch (95/65#) 15 wall balls (20/14# to 10/9') Community Notes: Please remember to sign up for the 6:15am…

Welcome Jim - First (official) class (at ICA)!! For time 250m row 25 push press (75/55#) 25 sumo-deadlift high-pull (75/55#) 25 toes to bar Rest Then 200 m row and 20 of each Rest Then…

Announcement - If the paved parking spots along Wheatland Street are full, consider parking in the gated parking lot on the side or back of the building. The gates stay open until 8pm, and the…