Category Archives: Football WOD

Football WOD – Dec 9, 2018

Work up to a heavy 1 rep power snatch


Complete for time & load:

  • 10-8-6-4-2 power snatch (155/105#)
  • 50 yd farmer carry after each set (AHAP)

WOD Notes: The power snatches should be heavy; they’re expected to be done one at a time. Anyone with shoulder issues should sub power cleans. The farmer carries can be done with KBs or DBs. (We also have 1 pair of farmer handles first come first serve.) Pick the heaviest weight you can carry for a lap around the gym (AHAP = as heavy as possible).

Football WOD – Dec 2, 2018

Welcome back from Kuwait Steve M!

Complete 8 rounds for max reps:

  • 40 seconds Squat Cleans (80% 1RM)
  • 20 seconds Rest
  • 40 seconds Row (calories)
  • 20 seconds Rest

Community Notes:  Happy Birthday Frank W. and Kerri!

Schedule Notes: If you’re looking for some active recovery, remember we have Vinyasa yoga at 11:15! First class is free!


Football WOD – Nov 25, 2018

Tim, Jeff, and Janet ripping through wallballs!

Complete 4 rounds, each for time of:

  • 7 sumo deadlifts (70% 1RM)
  • 14 pull ups
  • 21 box jumps (24/20″)

Start a new round every 5 minutes.

WOD Notes: Each round will be capped at 4 minutes to ensure at least 1 minute rest.

Schedule Notes: It’s been a rough 3 days of programming… get some “active recovery” via yoga with Jana at 11:15am! First yoga class is free.

Football WOD – Nov 18, 2018

2018 Battle on Bridge St!

Complete 3 rounds for time of:

  • 10 DB thrusters (50/35#)
  • 15 burpees
  • 20 DB snatch (50/35#)
  • 25 double unders

WOD Notes: DB thrusters are two-armed, DB snatch are one-armed.

Community Notes: Thank you to everyone who participated in the Battle on Bridge Street! Huge shout out to the volunteers for your support; the event truly could not have happened without you! The day was a ton of fun and was a true testament to our ICA community. Last but not least, huge congratulations to Dave for putting on one heck of a competition! Very well done!

Football WOD – Nov 11, 2018

KtS shouldering a stone!

Complete 21-15-9 reps for time of:

  • DB snatches (70/50#)
  • Pull ups
  • Burpees

WOD Notes:  For the DB snatches, you will be alternating hands each rep to the total rep count.

Football WOD – Oct 28, 2018

Complete 3 rounds for time:

  • 10 power snatch (135/85#)
  • 15 burpees

Rest until 12:00 on the clock then:

Complete 3 rounds for time:

  • 10 power clean (135/85#)
  • 15 burpees

WOD Notes: There will be a 10 minute cap on the first half of the WOD. If you don’t power snatch, sub a slightly heavier power clean for WOD 1 (i.e. 155/100#).

Football WOD – Oct 14, 2018

Tim getting low on a Zercher!

EMOM for 12 minutes of:

  • 5 Burpees over the bar
  • 4 Power cleans (155/105#)
  • 3 Front squats (155/105#)

Community Notes:  Happy Birthday Dan E!

Nutrition Notes: Day 35/40. We briefly mentioned grass-fed beef in two previous notes (181001 and 180913), so you already know it’s a preferred/healthier option than conventional (grain fed) beef. But what’s the difference? For the first 6 months or so, all cows consume their mother’s milk.  Once they’re weaned off milk, grass-fed cows roam in fields, eating plants and occasional bugs. The result is more nutritious beef that contains higher amounts of two key fatty acids – conjugated linolenic acid (CLA) and omega 3 – and vitamins including vitamin E, vitamin B, magnesium, potassium, and beta carotene. Grain-fed cows are fed grains, corn, and soy, which fattens them up and allows for a higher yield.  These cows are confined in tight spaces, and hormones are often used to further boost growth. The cows tend to have more illnesses, resulting in increased antibiotic use. The overall result is a much less nutritious beef that is higher in fat (4x more fat per serving).

One thing to watch out for – the term “grass-fed” is unregulated, so as long as the animal was pasture raised for part of its adult life, it can be labeled grass-fed. The term grass-finished means the cow was grass-fed for the duration of its life. Look for the grass-finished label whenever possible!

Football WOD – Oct 7, 2018

Complete 5 rounds for time:

  • 10R/10L weighted step ups (24/20″, 53/35# each arm)
  • 15 evil wheels (135/85#)
  • Max consecutive strict pull ups / chin ups

60 second rest between rounds

WOD Notes:  Step ups can be done with KBs or DBs. If you can’t do full ROM evil wheels, substitute a 90 second plank hold (on elbows) per round. Focus on quality of movement! Record total time and total number of pull ups.

Schedule Notes: Treat your body and mind to yoga with Jana at 11:15am! Or hit the trails at the Kimberton Waldorf School 5k/10k trail run. There’s a health and wellness fair starting at 8:30am, a FREE fun run for kids at 9:00am, and the trail run kicks off at 10:00. Remember to wear your ICA gear!

Nutrition Notes: Day 28/40. Can you do CrossFit if you’re vegetarian or vegan? The answer is YES! You’ll need to follow a well  thought out nutrition plan, high in plant-based proteins, but it’s definitely possible… just look look to CrossFit Games athlete Jeremy Reijnders (“the fittest man in the Netherlands”) or Olympic weightlifter Kendrick Farris as examples of vegan athletes who have made it to the top of their sport. You can read about another vegan’s journey into the the world of CrossFit in “Can Vegans Do CrossFit?” Other great resources for plant-based athletes include:,, or the book “Thrive.” The bottom line: we believe that high quality animal protein has a place in the human diet and plays an important role in our health and fitness; however, we also believe you can build strength, live a healthy life, and succeed at CrossFit on a plant based diet. (Sound off in comments if you’re a vegan or vegetarian athlete!)

Community Notes: Happy birthday Jami!