Daily WOD – Apr 3, 2020

Warm Up

Complete 3 rounds:

  • 5 arm circles each arm, forward & backward
  • 5 forearm plank reach throughs, each side
  • 10 scapula push ups
  • 10 jumping squats

Then

10 spiderman lunges & 10 runner’s lunges (5 each side)

Workout of the Day

Complete 20 rounds for time of:

  • 5 pull ups (sub: 10 bent over rows + 5 curls)
  • 10 push ups
  • 15 squats (or toe touches – see Notes)

Cash Out

  • Max consecutive squatted bicep curls

Cool Down

  • Pec stretch (30s/side)
  • Lat stretch (30s/side)

WOD Notes:  Click here for a video explanation of today’s workout. If you don’t have access to a pull up bar (or a decent tree branch alternative…) you can sub 10 bent over rows and 5 curls with your KB/DB. Also, if you did Wednesday’s leg workout, including the 300 squat cash out, we recommend toe touches in lieu of squats today, or at least alternating every other round. Post to comments: Rounds + reps, modifications.

Schedule Notes: Join us for a virtual WOD at 12:00 on Zoom! Sign up in Wellness Living then join class by clicking here.

Community Challenge: In case you missed it on Tuesday, we posted a new challenge! Sometime this week, get at least 1 non-ICA member (a friend, family member, coworker, etc) to do an ICA workout and post it to the blog, along with a picture and a shout out to you! CrossFit is for everyone, and with these at-home workouts, our workouts are more accessible than ever. Let’s spread some ICA fitness & joy!

Share on facebook
Facebook
Share on google
Google+
Share on twitter
Twitter
Share on linkedin
LinkedIn
Share on pinterest
Pinterest

This Post Has 77 Comments

  1. Congratulations Alexa! What a sweet pea !😍

  2. Congratulations Alexa!!! ❤️

    1. 32:55

      5 rds 5 pu, 10 pu, 15 TT
      5 rds 5 pu, 8 pu w bands , 15TR
      5 rds 5 pu, 6 pu w bands , 15 TT
      5 rds 5pu, 4-6 pu w bands , 15 TT
      15 curls w 35 # curl bar no squat.

  3. Congratulations Alexa! He’s precious!

  4. Congrats Alexa

    25:13 10 rounds – purple band pull-ups scale

    Really looking forward to Murph (after a lot more training)

  5. Congrats Alexa!

    WOD; 15:55 strict pull-ups
    —- no vest at home unfortunately 😏

  6. JOY JOY JOY
    Welcome Luke Travis! You are beautiful!

  7. Congratulations Alexa and welcome to this crazy world Luke Travis

  8. Hey guys!!
    So I challenged my cousin who is in the air force and is currently deployed in Kuwait to do the “Bring Sally Up” challenge and she totally did it! Then she challenged her husband to do it! Their 5 year old joined in too and their 2 year old walked in front of the camera did a squat with them and came back up and clapped with pride 😆. The 5 year old made it about half way through and then said “I’m tired of this” and left 😂 her husband stuck it out but at the end he seemed pretty disappointed with that decision 🤣. Totally made my day that they all did it!!!

    1. Kirsten, that’s too good! Well done!

  9. Congrats Alexa!

  10. Welcome Luke Travis
    Congratulations

  11. 19:27. First time finishing under 20

    1. Hell yeah, Sigal! That’s progress right there

    2. way to go Adam!

  12. 2 miles run + WOD 24:59 with 50LBS + 14 CO!
    Pain, Much I Say!

    1. Way to get after it Tiago!

  13. 1500m warm up
    First 10 rounds in weight vest – last 10 no vest – alternated squats and toe touches
    1500 m cool down
    20# squat curls for 30 reps bc my legs said no more f@cking squats!
    30:28 for WOD

    Congrats Alexa!!

    1. Congrats Alexa!

  14. 50:31 total time
    Started out trying everything unbroken and unassisted and modified gradually along the way, here’s the best i can recall of what i did
    Pull Ups 0 rounds unbroken, 15 rounds assisted w/ red band
    Push Ups 5 rounds unbroken unassisted, 5 rounds medium band, 10 rounds heavy band
    Squats did ’em all

    Cash out 10 reps @ 25# DBs

  15. Congratulations Alexa!!!!

  16. Congratulations, Alexa!!! He’s perfect!!

  17. 39:10

    10/5 Rows/curls with 12.4lb dumbbells(one in each hand)
    10 pushups
    15 8lb weighted sit-ups/ squats alternating

    Cash out – 30 curls with 12.4lb db. Could have done more but my legs said no.

    Pull-ups would have been easier. And weighted sit-ups were rough after a few rounds so I was glad I decided to alternate with squats

    1. [Nik] Love this pic and miss your smile!

  18. 2 mile run – warm up
    28:26 – orange kb
    Subbed the pull ups
    Modified push ups

  19. Did WOD #20 from yesterday
    .
    9+20
    60# DB HPC+J and sumo DL high pull
    Me and my best friend during this quarantine below 🙂

  20. Murph +
    1 mile run (7:20), 10 Rounds (12:30) , 1 mile run (7:27), 10 rounds (13:50), 1 mile run (7:20)

    1. Dang son…you’re an animal!

      1. Tyler – seeing this makes me glad I turned down your invite to do this (6 ft apart) together!

    2. Way to go Tyler!

  21. 21:34
    Bent over rows with 30# and curls with 15# and did to 5 push ups a round
    Cash out – 74 curls (only 15# though)
    The virtual class was GREAT! Definitely helped me through this one 😅

  22. Congrats Alexa!!!

    27:13, knee push ups, 2 10lb DB (10 rows/5 curls) for pull ups

  23. Shout out to a great Friday noon class! @Catelyn, Fili, Kyle E., Tanya, Alex W., Jenn Tav, Marco, and Megan !!! Awesome energy! You guys are virtually unstoppable 😉

  24. 21:40
    Sets 1 -4: 3 Pull ups; 5 Push ups; 10 Toe Touches
    Sets 5 – 10: 3 Pull ups; 5 Push ups; 10 Air Squats
    Sets 11 – 20: 2 Pull ups; 5 Push ups; 10 Toe Touches – Pull Ups started to become sloppy.
    Cash Out – 15 at 20lb db

  25. Congrats Alexa!!! Awesome Class Ricky! Thank you!
    23:58 (#35db, 10/5 row/curl, 10 pu unbroken X5 rounds, at least 5pu unbroken each round after)

  26. These at home WODs destroy me 🙂
    Pull Ups
    Push Ups
    Squats

    Rounds 1-7 Normal
    Rounds 8-11 5 Push ups/5 Knee Push Ups
    Rounds 12-20 pull ups with foot on chair, 5 PU/5KPU

    1. Oh yeah… 20:17

  27. Congratulations Alexa!!!!!
    3 mile fresh air run 28:00

  28. Congrats, Alexa!! He’s precious!
    Thanks for the great class Ricky! Glad to be in company with some ICAers for the extra push!!🥰
    27:58 #35 DB, 10 rows/5 curls, UB PUs 7rds, 5 PUs UB 13 rds

  29. Congrats Alexa! Great class Ricky!
    30:45 (10 rds RX, 10 rds 55# curl bar row and CURL, push ups to chair, toe touches).
    First 10 was done 13:35

  30. Diana: 23:24, pull ups 4 rounds, row+curls w/ 26# KB. 1 mile run + 30-20-10 toe touches 15# DB & side crunches
    Jerid: 21:59, pull ups 4 rounds, rows 55#, curls 35#

  31. 23:38 (jumping pull ups, push ups to 17″) then 300 weighted vest #15 step ups to 20″ box prepping to eventually complete Chad & cool down walk with Luca 😊

    1. Chad will make an appearance in our programming! 🙂

  32. 23:35
    5 pushups per round

    Cash Out – 30 reps of 35# KB

  33. Welcome baby Luke!
    25:44
    Bent rows & curls w/ 26# KB
    PU on knee’s unbroken
    Alternate squats & toe touches
    Cash Out 34 w/ 15# DB

  34. Happy Kettlebell Friday! Hey 5 o’clockers, just because we aren’t working out IN the gym doesn’t mean you are exempt from our fun “how many weeks is Erin pregnant?” burpees game! This week is week 32, so give me your best, happiest and most enthusiast 32 burpees!!! Woot Woot! I miss seeing all of your sweet faces. 🙂

    1. eQ…I love this! I’ll take this on after Friday night Chinese take-out. Should be a good time!

      1. That sounds like a great idea after Chinese takeout! 🤪 lol!

  35. 35:27

    5L5R DB Rows & DB Curls (45#)
    10 Push-ups/Back Extensions (alternate rounds)
    15 Air Squats

  36. Thanks virtual coach!

    21:47:89
    35# DB bent over row (10) + bicep curls (5)/Rd
    5 pushups/Rd

  37. Congratulations, Alexa!

    34:19
    25# KB bent over rows and bicep curls/round
    5 pushups a round to a 12″ box/round
    15 air squats/round

    I hope everyone is safe and healthy!

  38. 31:29
    First 5 rounds – push ups with band on floor straight legs (all 10 reps)
    Last 15 (all 10 reps) with band to chair
    Pull ups to bar with band (storage closet setup yay)
    Squats

  39. 32:28
    Unbroken
    50DB Alt Bent over Row > Pullups

  40. Rowed a 3k today. Hammies are sore and tight. Taking a rest day. Feeling kinda blah right now.

  41. Swethas sister Samatha, Adithi from Michigan
    Samatha-37 min 30lbs
    Adithi- 27 min 8lbs
    Swetha-33min 30 lbs
    AWESOME WORKOUT👍

    1. 😀

    2. This is awesome. Thanks for joining us for the day! We were looking forward to meeting you when you came to visit. This will have to do for now. We hope to meet you (in person) soon!

  42. I had every intention to do this.
    Cut the grass and then spent 2.5hours digging up old tree roots (maul axe, pry bar and shovel) that almost crushed my mower blades. It was miserable.
    Back, Lats and shoulders are fried. But I guess this is functional fitness.

  43. Funny.
    As my pull ups and push ups got slower, my squats got significantly faster. 🤷‍♀️
    Gavin says he hated it. 🤣

  44. 40:41 first 3 rounds were unbroken. First 11 rounds were 5 pull ups, last 9 rounds were 3. Pullups were strict. Don’t have room for kipping. Thats why it took me so long. Pushups and squat’s remained 10 and 15. But with the pushups first 3 rounds were unbroken but then went to 7 then 3. Then 6 and 4. Did 15 squats all in a row for all 20 rounds.
    Last 5 rounds of the workout went off a cliff.

  45. 25:28
    Pull ups w/red band – unbroken
    Push ups 1-5 unbroken, rest were either 7/3 or 6/2/2
    Alternated 15 air squats with 15 toe touches
    Cash Out- 17 bicep curls with 30#kb

  46. Steve K 35:26
    Kyle K 44:00
    Tim K 44:00 19 rounds 50#db row (special guest appearance)

    1. EQ, I went straight to Zoom Happy Hour. I still owe you those burpees!

  47. Row/curls – 53# KB
    23:something

  48. Congrats Alexa!!!
    28:01, 3 strict pull-ups
    And hello from my basement buddy

    1. Don’t we all have one of those in our basements…!?!

  49. Congratulations Alexa! Beautiful!

    24:44. 17 Rounds at 20 minutes for true Cindy (which is a PR!)

  50. 24:30
    20 Rnds of…
    5 pull ups, 5 push ups, 15 squats
    Cash out of 10 curls @ 35#

  51. Congrats Alexa!!! So happy for the 3 of you!

  52. Erik – 35# bent over rows, 10 rounds, 6 unbroken pu’s, 19:00
    Sara – scaled light weight, 10 rounds, 19:13

  53. Feeling like crap. Only 4.5 hours sleep last night. Active recovery today.
    6 rounds
    500m row
    1 min rest
    Kept the row below 1:55/round.

  54. Complete 27:45

    3 rounds pull ups/17 rounds rows-curls (35#)
    20 rounds push ups
    10 rounds squats /10 rounds toe touches (still sore from coach challenge!)

  55. Mado: 30:00 (yellow band strict PU, 4” elevated PU)
    Kelsey: 32:02 (banded PU, squat to ball for parallel)

  56. OOPS! Forgot the cash out

    Mado: 50 at 20# DB, tried again for 25 at 30#DB
    Kelsey: 15 at 30# DB

  57. Congrats Alexa!!
    Happy birthday John!
    Rx strict ~ 30 mins

  58. 31:04
    1-10 rounds RX
    10-20 rounds 3 pull ups
    15-20 rounds 5 push ups
    But got if done..
    FYCV

  59. 24:31
    With a 3 mile run after

Leave a Reply


The maximum upload file size: 50 MB.
You can upload: image, audio, video, document, spreadsheet, interactive, text, archive, code, other.

Close Menu