Join us on Saturday, December 16, 2023, for our annual “12 Days of ICA” WOD! It’s another tradition that you don’t want to miss! In lieu of regular classes, we’ll run heats all morning long, starting at 7:00am and ending around 11:00am. Read below for details!
“12 Days of ICA”
- Day 1 = 1 x 200m run
- Day 2 = 2 deadlifts (225/153#)
- Day 3 = 3 box jumps (30/24″)
- Day 4 = 4 push-ups (men clapping)
- Day 5 = 5 second L-sit hold
- Day 6 = 6 wall balls (20/14# to 10/9′)
- Day 7 = 7 kettlebell swings (53/35#)
- Day 8 = 8 kettlebell sumo-deadlift high pulls (53/35#)
- Day 9 = 9 burpees
- Day 10 = 10 walking lunges
- Day 11 = 11 knees to elbows
- Day 12 = 12 keg ground-to-overhead (105/75#)
You do the workout like you sing the song – each round starts with a new movement and then you work backwards through the numbers below it.
- Round 1 is a 200m run
- Round 2 is 2 deadlifts + 200m run
- Round 3 is 3 box jumps + 2 deadlifts + 200m run… etc.
- Round 12 is 12 keg G2O, work down thru every movement, end with a 200m run.
Similar to “The Firebird,” the gym will bet set up in stations with shared equipment. Also similar to The Firebird, we run this workout in heats (not a coach-led class). The time you sign up for is the time your heat kicks off! Please show up 20-30 minutes beforehand to warm up in the North Room. There is no group warm up, but a coach will be available to help you get ready and answer any questions you may have.
The full workout takes up to an hour. A popular scale is to perform only the even rounds (2, 4, 6, 8, 10, 12.) Once you start the round, you still complete ALL the movements beneath it. This modification effectively cuts the workout in half but still allows you to complete each station.
PS – Wear your most festive holiday outfits and ugly sweaters to fill the gym with holiday cheer!
