Daily WOD – Nov 20, 2012

Great pull ups Jackie!
This is what chest to deck looks like!

“Partner Interval Cindy”

AMRAP in 20 minutes of:

  • 5 pullups
  • 10 pushups
  • 15 squats
WOD Notes: Partner 1 completes one full round while partner 2 rests, then switch.  Complete as many rounds as possible in 20 minutes.
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This Post Has 16 Comments

  1. Lindsey

    This WOD looks awesome!! In for 430!!

  2. ICA admin

    Results: (K=knees)
    6:15
    Matt C. and Jason 22+14
    Matt F. (3, 5, 15) and Tom R. 22+14
    Jenn and Marissa (5G, 5, 15) 28+2

    4:30
    Nikki & Killa (7 push) 29+24
    Nikki K (3G, 7K) & Lindsey (3, 5AM) 30+7
    Brandy (3P, 10K) & Kelly (3G, 7K) 26+12
    Kev & Brendan 24+29
    Sabol & Mario 34+20
    Natalie (solo!) 12 rds (knees) PR!

    5:30
    Jana (5G, 5) & Sarge (5mf, 5) 20+4
    Mark F + Jackie (3,5) 21+6
    Kehl & Phil 32+4
    Jimbo & Chamberlain 24+12
    Joe B & Tom F (P) 18+8
    John & Craig 30+5

    6:30
    Justin & Laurie (3,7) 24+4

  3. Kevin

    I saw this and I thought: “Joe + Mario = Win ?” I thought that might be a morning number to look for.

    1. Joe

      I can barely walk….saying I pulled my groin on Sunday is an understatement. Ironically, I could do Cindy everyday yet have never done it at ICA.

  4. Tom

    Those would be the horses that I would bet on.

  5. Tom

    and just incase you wondered.. yes we (the first two teams) were doing synchronized cindy this morning, it was a masterpiece 🙂

    1. Jenn

      I don’t think Marissa and I got the memo to do Cindy synchronized…

  6. korba

    Anyone looking for something to do other then shopping on Black Friday, check out Capones in Norristown. One of the best draft lists around.

    Now on Draft: Southern Tier Pumking Growlers Welcomed !

    Please if You are Picking up Reserved Beers Black Friday Let us know in Advance

    Join us for our annual Black Friday Event November 23rd. So go out and get your
    Xmas shopping done early, for we are opening an hour earlier then years past.
    For those of you that can’t make it on Friday the 23rd, We will be tapping special kegs through out the weekend!

    Brunch menu and times will be posted soon…

    TAP TIME THIS YEAR IS 7 AM!!!

    DRAFT LIST FOR FRIDAY in the AM

    RUSSIAN RIVER BLIND PIG

    BROOKLYN 2006 MONSTER ALE BARLEYWINE

    FOUNDERS BOLT CUTTER BARLEYWINE

    FOUNDERS 2011 BACKWOODS BASTARD

    FOUNDERS BETTER HALF “OLD ALE AGED in MAPLE SYRUP BARRELS”

    LOST ABBEY RED POPPY

    LOST ABBEY 2009 BOURBON BARREL ANGEL SHARE

    LOST ABBEY FRAMBOISE DE AMOROSA

    BALLAST POINT 2011 BOURBON BARREL SEA MONSTER “ON NITRO”

    GOOSE ISLAND BOURBON COUNTY STOUT

    BEAR REPUBLIC RACER X DOUBLE IPA

    BEAR REPUBLIC TARTARE “SOUR BERLINER WEISS”

    BULLFROG PECHE PENACHE

    BULLFROG & BAVARIAN BARBARIAN 2009 GOTHIKA

    FIRESTONE WALKER VELVET MERLIN

    FIRESTONE WALKER PALE 31

    ITHACA FLOWER POWER IPA

    TROEGS SCRATCH #80

    PRISM MASON HAZELNUT COFFEE PORTER “ON NITROGEN POUR ”

    VICTORY RED THUNDER “BALTIC THUNDER AGED RED WINE BARRELS”

    CISCO LADY OF THE WOODS “BARREL AGED SOUR”

    BETHLEHEM BREW WORKS LAMBIK “SOUR”

    HEAVY SEAS GREAT’ER BOURBON BARREL IMPERIAL PUMPKIN

    FREE WILL BLACK FRIDAY (FIRKIN)

    STOUDTS FAT DOG STOUT “WITH VANILLA BEANS” (FIRKIN)

    THOMAS CREEK BANNANA SPLIT STOUT

    ALESMITH SPEEDWAY STOUT

    DIEU DU CIEL 2010 PECHE MORTEL

    CENTRAL WATERS BOURBON BARREL STOUT

    STONE CHOCOLATE MINT IMPERIAL STOUT

    HAIR OF THE DOG FLANDERS FRED

    2011 WHITE BIRCH BARREL AGED ELYSIUM

    ON FRIDAY TAP TIME 5:00PM

    RUSSIAN RIVER PLINY THE ELDER

    LOST ABBEY RED POPPY

    FLEMISH PRIMITATIVE #3 “SOUR”

    BETHLEHEM BREW WORKS BOURBON BARREL DEVIOUS

    DOGFISH HEAD BITCHES BREW

    EVOLUTION LOT #3 IPA

    BELLS TWO HEARTED IPA

    ROGUE ANNIVERSARY WET HOP IPA

    2011 KBS BOTTLE POURS

    FOUNDERS CBS BOTTLE POURS

    CANTILLON BOTTLE POURS

    THERE will be Plenty of Left Overs ! Open SATURDAY & SUNDAY

    BEER STORE OPEN THANKSGIVING 8am to 10:00pm
    (Growler Fills 8:00am to 3:00pm on THANKSGIVING)

  7. craig

    korba.

    1. Kevin

      Craig sighting on the blog! haha

    2. Phoenix30

      Way to blow the blog up Korba Kai

  8. Korba

    Just trying to give everyone a heads up. If I did something wrong. Sorry. Thought some people would like to drink some good beers after thanksgiving

    1. Phoenix30

      We thought you were the new owner 😉

  9. Korba

    If you have never been it is worth the trip

  10. Spence

    O’Neill’s Garage

    Mr. and Mrs (knees) Spencer 22 + 11
    Mrs. O’Neill- 11 (kness, MF, started each round with Katie)

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