Workout of the Day AMRAP in 12 minutes of: Row (calories) Burpees Pick your own rep scheme to maximize your reps.  One restriction: you must complete at least 30 reps of each! Rest 5 minutes…

Workout of the Day Complete 4 rounds for time of: 15 chest to bar pull ups 30 one-arm DB push press (50/35#, 15R/15L) 15 box jumps (30/24") Time Cap = 20 minutes. WOD Notes:  All…

Workout of the Day Run 1600m Rest 4 minutes Run 800m Rest 3 minutes Run 400m Rest 2 minutes Run 200m WOD Notes:  Today is a great opportunity to hit some benchmark runs!  There are…

Workout of the Day Seated box jumps 5x3 Then Deadlift 10-10-10-10 WOD Notes:  The 10 rep max deadlift is a fairly challenging endeavor!  If you feel like you can push today, aim to start your…

Workout of the Day EMOM for 24 minutes of: First minute: 40 double unders Second minute: 6 power cleans (155/103#) Third minute: 12 toes to bar Fourth minute: 6 push jerks (155/103#) WOD Notes:  This…

Workout of the Day "Nate"  AMRAP in 20 minutes of: 2 ring muscle ups 4 handstand push ups 8 KB swings (70/53#) WOD Notes:  It is time for one of our ICA benchmarks!!  Nate is…

Workout of the Day Bench Press 1-1-1-1-1-1-1 Then complete 3 rounds NFT of: 30 Paloff presses (15R/15L) 30 banded lat pulls (15R/15L) WOD Notes:  It is a great day to try for a PR bench…

Workout of the Day Complete for time: 40/30 cal row 20 burpee box jump overs 10 snatches (165/113#) 20 burpee box jump overs 40/30 cal row WOD Notes:  This is a variation of the 5th…

Workout of the Day Complete 10 rounds for time of: 15 wallballs (20/14# to 10/9') 40 yd farmer carry (70/50# KBs or DBs) WOD Notes:  The 40 yd course will be in the gym so…

Workout of the Day Back Squat  3x2@75% 2x2@85% 2x2@90% Then complete 3 rounds NFT of: 10 KB lateral squats (5R/5L) 10 KB Romanian deadlifts (5R/5L) WOD Notes:  The intent of today's workout is to hit…