Daily WOD – Apr 19, 2013

002c
Welcome James!

Banded Box Back Squat 10×2 (60% on bar, 20-30% in bands)

Then

Complete 4 rounds for time of:

  • 200m sprint
  • 10R/10L DB hang power snatch (35/25#)

Community Notes: Congrats to Tiana, who is finishing up her training as a coaching intern! She will run her first solo class this upcoming Tuesday at 5:00pm. Come on out and support her! (But be sure to register since we know it will fill up fast!)

Event Notes: If you are attending CrossFit Del Val’s 2nd Annual Dog Day Afternoon this Saturday, click HERE for final details.

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This Post Has 24 Comments

  1. Lindsey

    Congrats T!!!! 🙂

  2. Ginger

    Good job Tia!!!

  3. Chamberlain

    Congratulations T!!!

  4. Jess

    Congratulations Tiana!!!

  5. jimbo

    Way to go T!

  6. Phil

    Congrats T!

  7. jimbo

    Holy Crap! 12 people signed up for the 9:30 tomorrrow!

  8. Brendan

    Congrats T!

  9. Sabol

    Congrats T!!

  10. Jenn

    Awesome job, T!!!;)

  11. Sara R.

    Congrats T!

  12. Kehl

    Yay Q! I mean…Yay T!

  13. ICA admin

    Results:
    6:15
    Buzz 195 (P), 6:38 Rx
    Jacki 95 (MM), 7:02 Rx
    Zach 195 (P), 5:36 Rx
    Marissa 85 (MF), 7:01 Rx
    Jenn 125 (MM), 6:17 Rx

    9:30
    Ginger 75 (MF), 8:35 Rx
    Jackie T. 95 (MF), 7:00 Rx
    Moira 55 (no band), 6:34 (5)
    Angie 75 (no band), 7:19 (row, 10)
    Matt C. 175 (P), 7:02 Rx
    Rey 155 (P), 6:16 Rx
    Ron 175 (P), 8:59 Rx
    Fili 155 (P), 8:23 Rx
    Tom S. 95 (P), 7:36 (25)
    Scott 175 (P), 9:24 (30)

    4pm
    Tom P 135 P, 6:03 Rx
    Nick V 135 P, 7:33 Rx
    John 200 P, 5:57 Rx+vest
    Nick A 125 mm, 5:57 (30)
    Paul 125 mm, 7:26 (30)
    Alan 75 mm, 7:27 (25)
    Miranda 115 mm, 7:12 (lunges)
    Mary Jean 75 mm, 6:42 (20)
    Tiana 145 mm, 8:45 Rx+ (35)
    Katie L 55 mf, 7:08 (15)

    5pm
    Chamberlain 185 P, 7:15 Rx
    Sabol 225 P, 6:39, Rx
    Ryan 185 P, 6:23 (30)
    Brendan 125 P, 5:38 Rx
    Sarge 115 mm, 8:11 Rx
    Stuart 75 P, 8:21 (20)
    Killa 135 mm, 5:43 Rx
    Natalie 95 mm, 7:59 (20)
    Nik 115 mm, n/a
    Dani 95 2xmf, 7:12 (20)
    Lindsey 115 mm, 6:58 Rx
    Sara R 95 2xmf, 7:02 Rx
    Joanna 65 mf, 7:42 (15)
    Kerri 55 mf, 7:52 (15)

    1. Marissa

      i used a 20# dumb bell

  14. Rick

    Congrats T

  15. T

    Thanks Everyone!!

  16. Stacey S.

    Nice job T!

  17. Ron

    Way to go T!!

  18. Nikki K.

    Congrats T!!!

  19. Garrett

    Very much deserved T. You’re doing a great job!

  20. Garrett

    P.S. sorry to bail last minute on the workout tonight. This damn thing called work:(!

  21. Jerry D.

    Congrats T! Your a natural.

    1. Jerry D.

      Misspelling alert ,should be. You’re.

  22. Killa

    Sorry for the delay, storm knocked out our internet!

    6pm
    Sidlo 155 P, 6:33 Rx
    Kev 155 P, 6:36 Rx
    James 245 P, 9:10 (40)
    Anthony 85 mm, 6:30 (20)
    Peter 65 mm, 8:03 (20)
    Stacey 65 mm, 9:08 (15)
    Nikki G. 45 mm, 8:09 (100m,10)

    Great work tonight guys!

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