Open WOD – Mar 9, 2013
"Open 13.1" AMRAP in 17 minutes of 40 burpees 30 snatches (75/45#) 30 burpees 30 snatches (135/75#) 20 burpees 30 snatches (165/100#) 10 burpees Snatches (210/120#) WOD Notes: Even though this is an Open workout,…
Rest Day – March 25, 2012
Thanks for another great week at ICA! Relax and enjoy your weekend. Next week we have a lot of great things in store - like Open gym on Thurday, a Barbell Club kick off meeting,…
Open WOD 12.5 – Mar 22, 2012
AMRAP in 7 minutes of: 3 thrusters (100/65#), 3 chest-to-bar (C2B) pull ups 6 thrusters, 6 C2B pull ups 9 thrusters, 9 C2B pull ups 12 thrusters, 12 C2B pull ups 15, 15... etc WOD…
Open WOD 12.4 – March 15, 2012
AMRAP in 12 minutes of: 150 wall balls (20/14# to 10/9') 90 double unders 30 muscle ups WOD Notes: This week's WOD combines two classic CrossFit workouts: Karen and 30 MU for time. To spice…
Open WOD 12.3 – March 8, 2012
AMRAP in 18 minutes of: 15 box jumps (24/20") 12 push press (115/75#) 9 toes to bar Notes: And we finally have it - a "traditional" CrossFit WOD! It's a brutal triplet that will tax…
Open WOD 12.2 – March 1, 2012
Open WOD 12.2 You have 10 minutes to complete as many reps as possible of the following sequence: 30 snatch (75/45#) 30 snatch (135/75#) 30 snatch (165/100#) As many snatches as possible at 210/120# Notes:…
Open WOD 12.1 – Feb 23, 2012
2012 Reebok CrossFit Open WOD #1 AMRAP in 7 minutes of: BURPEES! On each jump you must touch an object 6" above your reach, with both hands. WOD Notes: You may think it is sick,…