“The Baseline”
- 500m row
- 40 squats
- 30 sit ups
- 20 push ups
- 10 pull ups
Rest 3 to 5 minutes and repeat for a total of 3 rounds.
WOD Notes: This is your chance to redo the baseline! In this workout, intensity is everything. I’d rather you go all out and skip round two then save some gas and do all 3. Go hard out of the gates! We currently have 4 operating rowers so in larger classes we may need to have several people replace the 500m row with a 400m run.
Awesome Rescheduled: The Battle for the Iron Phoenix has been moved from May 14 to May 21, 2016. Plan accordingly. For anyone who doesn’t know, this is our annual in house competition. It usually consists of a long morning of several workouts to crown the fittest of ICA. Any current ICAers with a 2x/week or unlimited membership are eligible to compete. We will have sign ups on the door in the coming days. More details to come!
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Results:
5:15
John M. 3:59/6:00/5:56 Rx
Smith 5:32/x/6:50 Rx
Ed 5:34/6:20/6:40 (5pu attempts)
Murray 4:40/x/5:08 Rx
Elissa 6:29/x/7:28 (5pu)
Zach 6:38/8/8 Rx
KTS :)/5:41/6:02 Rx
Patrick Z. 5:52/7:26/8:27 Rx
Nikki K. 8:35/:)/9:13 JPU
Jenn 5:29/:)/6:09 Rx
Tyson 9:11/:)/9:35
Ceil 7:00/:)/6:55 (P+MM)
6:15
Erik 7:16/x/8:30 Rx
Vinny 6:32/x/8:23 Rx
Chuck 5:57/7:00/7:39 (peg PUll)
Nicole 6:49/6:32/6:57 (20″, P+MM)
9:30
Faith 7:37/7:48/8:40 (26#KBS, 24″, RR)
Jen C> 5:16/5:15/6:31
Moira 6:33/5:49/7:23 (run, sled drag)
Jenny 5:19/x/x Rx
Reshmi 8;27/9:23/9:17 (24″, G)
kerri 6:18/7:31/8:24 (MM+MF)
Matt S. 4:46/5:41/6:55 Rx
Tanya 5:38/x/6:09 Rx
Betsy 5:22/5:40/5:48 MF
6:00
Ashley 6:25, 7:05, 6:52 (P)
Dave 3:50PR!, 4:25, 4:25
Erin 5:49, 6:28, 6:46 Rx PR!
Tobin 5:31 PR!, 7:08, 6:58 (G)
Fili 5:27, 7:50, 8:55 Rx
Daria 5:55, 6:38 (20 squats), 6:38 (20 squats, RR, 20″ box)
Mel 6:30, 7:08, 7:05 Rx
Marvin 5:48, 6:36, 6:30
Zaki 🙂
Andrew 5:05 PR!, 5:54, 6:22 (P/mf)
Dubs 6:36 PR!, 6:44, 6:48
7:00
Dalene 6:10, 6:33, 7:19 (band pull-ups, knees)
Fenn 6:03, 6:33, 6:53 (knee/band, band Pull-ups)
Laurie 5:300, 6:38, 7:15 (jump pull-up)
Jen N. 6:15, 6:32, 6:18 (plank, knees, rr)
Conn 5:31, 6:39, 6:59 Rx
Jess M. 6:40, 7:07, 7:00 (knees, band pull-ups)
Brit 6:45, 6:52, 6:38 (knees, P)
Nanette 🙂
Great job on the PR!s and the mental toughness!
5:00
Tim 5:50 PR!, 6:41, 7:05 Rx
Jeff 6:17, 6:45, 6:21 S
Mullaney 5:01 PR!, 6:15, 7:20 Rx
Kenny 5:54 PR!, 6:29, 7:05 Rx
DK 4:54 PR!, 5:23, 5:36
Jeannette 6:00, 6:36, 6:42 (mmpush, p/mf pull)
eQ 4:30, 6:15, 6:59 Rx
Sabol 4:00, X, 4:43 Rx
A. Sigal 4:28 PR!, 6:38, 6:48 DC Depth
C. Sigal 6:40, 7:50, 8:31 (20″ push, g/mf pull)
Patrick S. 4:14, 4:54, 5:13 Rx (First “Baselines”)
Tav 4:33 PR!, 5:12, 5:15 Rx
4:00
Lombardi 4:58/5:04/5:40 Rx
Marissa 7:00/7:39/8:19 (24″, P)
Vanessa 6:50/8:00/8:30 (JPU)
Danielle 7:18/8:12/9:15 Rx
Pat B> 6:10/:)/8:30 Rx
Dave C. 6:35:)/8:20 (P)
Steve 5:46/6:31/8:20 Rx
Tom S. 4:43/6:21/7:01Rx
Shawn 8:00/8:35/8:40 (G)
Duris 4:12/5:18/4:49 Rx
Mike C. 4:46/5:50/5:48 Rx
Austin 4:11/4:46/4:42 vest
Robbie 3:51/4:28/4:44 Rx
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