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Daily WOD – Dec 9, 2014

9:00 pm

“Air Force WOD”

Complete for time:

  • 20 thrusters (95/65#)
  • 20 sumo high pulls (95/65#)
  • 20 push press (95/65#)
  • 20 overhead squat (95/65#)
  • 20 front squat (95/65#)

You must complete 4 burpees at the start of each minute.

WOD Notes:  This workout will have a 15 minute cap. You should have at least 30 seconds after burpees in each minute to complete reps.  We can scale the number of burpees and the weight used to get the desired outcome.  Compare to 121010.

21 Comments leave one →
  1. 9:04 pm

    MarkG will moving down to Media this weekend so a few of us are going to take him out for a few beers on Wed night at 9 to Sly Fox. Let me know if you’re interested.

  2. Patrick permalink
    9:37 pm

    Where is the Sly Fox?

  3. Kehl permalink
    9:37 am

    I coach the 6 & 7 so I’ll be around.

  4. Definitely Not Rick, Probably Pugh permalink
    12:27 pm

    Good riddance, he was too tall and handsome. Be gone to Delco.

  5. jimbo permalink
    12:50 pm

    I will be in for a beer!

  6. Mark G permalink
    3:59 pm

    Tomorrow morning will be my last regular visit to the gym and I wanted to share a few words about my experience at ICA. I have participated in CrossFit for the last 3 years. During that time moved around a lot and was part of several different CrossFit gyms. I trained under some really good coaches and met a ton of good people along the way. With that being said, the overall coaching and knowledge provided by the ICA coaches is far superior to any gym I was ever part of. In my experience, the most knowledgeable people in the gym were the owners, yet I always wondered why they rarely coached classes and always seemed disengaged from members. That was not the case when I came to ICA, and it is easy to see that ICA has genuine interest in all of their members. From the first Wod (aka: the warm up) to the end of class ICA coaches are involved. Some people say CrossFit is too expensive, but when you get the kind of training provided by ICA its money well spent. Thanks John, Nikki, Sarge, Phil, Mark, and all the members for a fun few months.

    Also, come by SlyFox on Thursday night at 8:30p to have beer!!!!

    No money needed, Dan E. offered to pay for everyone’s beer!

    • 6:05 pm

      Yo Mark. Just wanted to confirm. We had agreed on Wed @ 9, not Thurs @ 8:30. Right? We had said Wed since no class Thursday morning.

    • Dave permalink
      7:31 pm

      As a point of clarification, I am confirming that Dan ABSOLUTELY IS buying for all attendees. Great!! All 16 of us from 6:00PM tonight are coming!

    • 10:03 pm

      How nice of me.

    • Phil permalink
      1:29 pm

      great to have you for a couple of months Mark! won’t be able to make it tonight but make sure you drop in every once in a while for heavy clean partner wods

  7. Mark permalink
    6:09 pm

    Yes, sorry, Wednesday!

  8. Kehl permalink
    7:08 pm

    6:00
    Dave 6:46 Rx
    Fili 10:45 Rx
    Jen N. 🙂
    Crush 12:39 (95, 2xFS (DC))
    Mel 10:36 (55, 2xFS)
    Kelly D. 11:28 (45, 2 burpees, 2xFS)
    Deron 11:28 (85)
    Jimbo 8:47 Rx
    Sarah 9:37 (55, alt 2-4 burpees/rd, 2xFS)
    Pugh 8:56 Rx
    Daria 9:50 (45, 2 burpees)
    Nikki 6:59 Rx
    Brian 9:45 (95, 2 burpees, 10 ohs)
    Lindz 🙂 Welcome Back!
    Laurie 10:25 (55, 2 burpees, 2xFS)

  9. Nikki permalink
    6:14 am

    Results

    6:15
    Mark G 10:45 Rx
    Dan E 6:56 Rx
    Todd V 9:58 Rx
    Erin 10:49 (55#)
    Jenn 8:51 Rx

    9:30
    James N 11:59 (lunges, box squats)
    Patrick M 12:54 Rx
    Tana 9:42 (35, OHSd)
    Jess V 9:54 (55)
    Erik 7:40 (15, 16″)
    Fenn 9:28 (15/35d)
    Katie N 7:52 (FS)
    Paul 9:27 (75, FS)
    Danielle 10:28 (45, OHSd)

    4:00pm
    Sabol 7:46 Rx
    Sarah L 5:57 (45/65FS)
    Peggy 9:47 (35)
    Steve P 10:43 (45 FS->OHS)
    Rudy 12:59 (45, FS->OHS)
    Bryan 11:54 (45, FS->OHS)

    5:00pm
    Chris 9:33 (50, FS)
    EQ 6:24 (FS, 55)
    Kelly K 8:52 (55, FS)
    Angie 7:36 (45 FS, 2 burpees)
    Tina 6:59 (35, 2 burpees)
    Ron 12:49 (6 OHS, 34 FS)
    Joe W 11:56 (75)
    Tav 12:46 (DC PP)
    Andrew 10:36 (65, FS)
    Julie R 11:57 (55, FS)
    Tanya 9:55 (10 OHS, 30 FS)
    Nikki K 7:59 (35, 45 FS)
    Adam 7:54 (75, FS)
    Kyle 8:49 (85, FS)

    7:00pm
    Moira 8:01 (modified)
    MB 12:59 (45#)
    Greg 13:00 (45, depth)

    • Bryan S permalink
      10:44 am

      Not that it really matters but I did 95lbs not 45.

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