Saturday the 22nd of October, 2011

LIVE TWITTER FEED ALL WEEKEND LONG FROM IC3!!! 9AM CLASS ONLY!!! NO 11AM No NOON KIDS CLASS IS ON 9AM CLASS WILL BE DOING MURPH 1Mile RUN 100 pullups 200 Pushups 300 Squats 1Mile run with a 20# weight vest Live twitter feed from IC3 all weekend long!

Friday the 21st of October, 2011

Deadlift 5-5-5+ (65-75-85%) Add 10 pounds to your deadliest training max today Rest as needed For time Row 1000meters Run 1000meters 50 Box jumps Scores   SATURDAY: 9am ONLY!!! NO 11am or noon WOD!

Thursday the 20th of October, 2011

Five rounds for time of: 6 Handstand push-ups 12 Chest-to-bar pull-ups 24 Weighted walking lunges, 45/25 pound plate SCORES

Wednesday the 19th of October, 2011

Press 5-5-5+ (65-75-85%) Add 5 pounds to your press training max today Rest as needed Iron Curtain WOD 1 How many rounds can you do in 7 mins of: 3 Shoulder To Overhead 7 Burpees (jump over bar) 21 Double Unders Rest 3 minutes 50 burpees for time (5 minute cap) SCORES

Tuesday the 18th of October, 2011

Tabata Double-unders-record total Rest 2 minutes Tabata butterfly sit-ups-record total Rest as needed Strict pull-up ladder Scores

Monday the 17th of October, 2011

  Back Squat 5-5-5+ (65-75-85% of your Front Squat training max) Add 10 pounds to your training max today Rest as needed 1 Squat clean (95/63) 100 meter run 2 Squat clean 100 meter run ...up to: 10 Squat clean 100 meter run (15 minute Cap) SCORES Challenge of the week: Max deadhang pullups Mouth breather challenge of the week: 500m high bar prowler push 6 plates (Gym record 29:21)

Sunday the 16th of October, 2011

Bench Press 5-5-5 then 10-9-8-7-6-5-4-3-2-1 GHD situps Burpees Are you as fit as a WWII GI? SCORES Allan Rx 6:30 Felipe Rx 7:05 Juan (parallel) 5:40 Ralph Rx 10:34 Ari (abmat) 7:13 Ariel Rx 11:32 Randall Rx 12:06 Frank Rx 8:19 Bradley Rx 10:15 Mario Rx 5:47 Shloimy Rx 5:35

Saturday the 15th of October, 2011

9-7-5 Squat cleans Rest 15-10-5 Power Cleans All sets to be done unbroken. Rest as needed between each set as needed. You may increase weight between each set. Happy Hour 6pm tonight @Shuckers. Click this link for directions.

Friday the 14th of October, 2011

30 muscle ups for time   Happy Hour this Saturday October 15th 6pm @ Shuckers. Click this link for directions.               

Thursday the 13th of October, 2011

5 rounds for time of: 50 double unders 20 kettlebell snatches, 53/35 10  burpees SCORES Happy Hour this Saturday October 15th 6pm @ Shuckers. Click this link for directions.