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Daily WOD – Nov 16, 2012

9:00 pm

Welcome Stew

and Bob

ICA Grand Opening WOD

Complete 5 rounds for time of:

  • 7 bar facing burpees
  • 14 overhead squats (95/65#)

WOD Notes:  This is the workout that we used at our grand opening celebration a little over a year ago.  Compare to 110826.

Community Notes: Happy birthday Allison Laird!

16 Comments leave one →
  1. lindsey permalink
    9:41 pm

    Happy Birthday Allison!!

  2. Brendan permalink
    5:12 am

    Happy birthday Allison

  3. Laurie permalink
    9:11 am

    I’ll have to make this one up next week. My triceps are still sore from ring dips!! 🙁

    • Laurie permalink
      9:12 am

      Oops, sorry, I forgot: HAPPY BIRTHDAY ALLISON!

    • 11:42 am

      I’m with you on this one. Ring dips and 300 back to back, I haven’t been able to reliably move my arms in 2 days.

    • 2:09 pm

      Thank god someone finally said it.. I took two full rest days, and lifted this morning, in pain.. The day after ring dips was the most pain ive felt since having my knee operated on. I thought I was being a big baby.

    • Marilisa permalink
      7:27 pm

      After ring dips and the 300, I STILL can’t hold a phone to my ear. I have to tilt my whole body backwards to drink water (ok, I really mean wine). Thanks Nikki and John! 😉

  4. Sabol permalink
    9:22 am

    Happy Birthday Allison

  5. 9:41 am

    Happy birthday Allison!!

  6. Kehl permalink
    9:57 am

    Happy Birthday Allison!

  7. jimbo permalink
    10:32 am

    Happy Birthday Allison!

  8. John permalink
    10:43 am

    Results:

    6:15
    Matt C. 11:36 Rx
    Mario 11:43 (65)
    Jenn 9:45 Rx
    Kim D. 9:32 (40)
    Lindsey 8:47 (55)
    Gunter 7:27 (45)
    Marissa 10;34 (45, depth)
    Stew 9:09 (65)

    9:30
    Ron 13:26 (15)
    Melissa 10:45 (35)
    Sarah H 10:54 (15)
    Jason 9:11 (75)
    Scott 15:35 (75)
    Jacki 11:35 (35)

  9. 4:58 pm

    Based on yesterday’s article on scaling I did this at home and scaled it to:
    10-9-8-7-6-5-4-3-2-1
    dips – stationary
    sit ups
    push press #115

    9:37

    Thanks for the reminder on scaling, very helpful 🙂

  10. John permalink
    5:40 pm

    Results (continued):

    4:30
    Korba 9:42 Rx
    Killa 7:55 Rx
    Kev 9:36 Rx
    Kehl 6:56 (65)
    Joel 11:17 (45)
    Bob 13:27 (15)
    T 11:02 Rx
    Sarge 10:17 (55)
    Brendan 8:11 (65)

    5:30
    Rachael 9:42 (35)
    Dan F. 15:15 (65)
    Todd G. 13:12 (45 FS)
    Sabol 9:19 Rx
    Phil 10:19 Rx
    Jimbo 10:59 (Rx BS)
    Jackie 11:09 (35 FS)

  11. gunter permalink
    8:36 pm

    Happy birthday Allison

  12. Barb permalink
    4:26 pm

    O’Neill’s Garage
    from 11/ 17
    Barb 9:57 (10 jumping burbees , #45
    Brian 12:12 #75
    Scott 10:56 #75

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