Workout of the Day Back Squat 2-2-2-2-2-2 Then complete 30 weighted pistols NFT. WOD Notes:  Try to build to a training 2 rep max back squat today.  That means there should be minimal failures and…

Workout of the Day “Grace” Complete for time: 30 power clean and jerks (135/93#) Time Cap = 10 minutes. WOD Notes:  Grace is a longtime benchmark at ICA and CrossFit in general!  If you have…

  Chris E. firing through box jumps! Workout of the Day Complete 3 rounds for time of: 80 double unders 24 alternating dumbbell snatch (70/50#) 8 bar muscle ups Time cap = 20 minutes. WOD…

Workout of the Day Banded deadlift 10x2 (60-70% 1RM) Then 3x10 glute bridges (~40% 1RM deadlift) WOD Notes:  Today's deadlifts are conventional, using a band to add tension at the top of the lift. Focus…

Workout of the Day AMRAP in 15 minutes of: 24/18 cal row  12 burpee box jumps (24/20") WOD Notes: The goal today should be to complete the row in <90 seconds and the burpee box…

Workout of the Day Complete 6 rounds, each for time of: 250m run 15 overhead squats (95/63#) Time cap for each round = 3 minutes.  Start a new round every 4 minutes. WOD Notes:  The…

Workout of the Day Bench Press 10x2 (85%, 1 board) Then complete for time: 100 push presses (45/33#) WOD Notes:  A 1 board bench press (AKA a board press) involves laying a short length of…

Workout of the Day Complete 15-12-9 reps of: Toes to bar Thrusters (75/53#) Wallballs (20/14# to 10/9') Rest 3 minutes then complete 9-12-15 reps of: Toes to bar Thrusters (75/53#) Wallballs (20/14# to 10/9') Record…

Workout of the Day Complete 4 rounds for time of: 400m run 25 pull ups 25 push ups Time Cap = 25 minutes. WOD Notes:  Today's workout will act as a bit of prep for…

Workout of the Day Box Back Squat 10 x 2 (80% 1RM) Then Hang power clean 4 x 8 (70% 1RM) WOD Notes: For the back squats, choose a box that ideally puts you at…