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Daily WOD – May 18, 2016

9:00 pm
Chase laying out after showing us how to go hard on a row!

Chase laying out after showing us how to go hard on a row!

Fight Gone Bad

  • push presses (75/55#)
  • row (cal)
  • wallballs (20/14# to 10/9′)
  • sumo deadlift high pulls (75/55#)
  • box jumps (20/16″)

WOD Notes:  The “fight gone” scheme means you will complete 1 minute at each station with a 1 minute rest after all 5 are completed.  Repeat for a total of 3 rounds.  Score is total reps completed.  For this workout, box jumps can be completed in the old style of springing up off the top of the box so long as full extension is reached above the box.  Compare to 140401.

Community Notes:  Happy Birthday Tim!

Iron Phoenix WOD #3:

Complete for time:

  • 40 deadlifts (135/85#)
  • 40 burpees over the bar
  • 40 hang power cleans (135/85#)
  • 40 toes to bar

WOD Notes:  There is a scale for this version where the only movement that will change is the HPC weight will go to 95/65#.  Time cap TBD.

28 Comments leave one →
  1. Dani permalink
    9:02 pm

    Love the snot!

  2. Pugh permalink
    9:04 pm

    No Wod#3?

  3. Stuart permalink
    9:10 pm

    Happy birthday Tim!

  4. Chase permalink
    9:21 pm

    That may be my new LinkedIn photo

    • Dave permalink
      9:26 pm

      Please buy stuff from me, or I’ll spontaneously snot on you.

  5. Chase permalink
    9:22 pm

    HBD Tim!

  6. Hellcat permalink
    9:40 pm

    YES YES YES! Ya know title MMA fights are 5 rounds 😉

    • Nikki permalink
      6:11 am

      you’re more than welcome to complete rounds 4 and 5 as extra credit, lol

  7. 10:01 pm

    Happy birthday, Tim!!

  8. Kehl permalink
    10:02 pm

    Happy birthday Tim!

    Nice work Chase.

  9. Nikki k permalink
    4:17 am

    Happy birthday Tim!

    Nice work Chase!

  10. Dave permalink
    5:24 am

    Happy Birthday, Tim!!! See you st 5:00! (Or will it be 6;;00?)

  11. Kenny permalink
    6:27 am

    Congrats Tim. May there be many more!

  12. Adam permalink
    6:46 am

    Happy birthday Tim.

  13. Erik permalink
    7:44 am

    Happy Birthday Tim.

  14. 9:08 am

    Happy Tim Day!!

  15. Patrick permalink
    10:00 am

    Tim, have a happy birthday and blessed day!

  16. Robbie permalink
    11:03 am

    Happy Birthday Tim!

  17. Tim C permalink
    12:39 pm

    Thanks everybody!! Happy to be part of the ICA community…best around!

    Classic pic Chase.

    I was thinking of 5:00 today but don’t worry, I hear we’re doing ‘mental age’ burpees…at least I hope we are!!

    • Dave permalink
      3:59 pm

      Nope.

      And if you arrive at 5:00 like I expect… I’d like to thank you in advance for planning the warmup for the class!!!!!!!!!!!!

  18. Sabol permalink
    12:54 pm

    Happy Birthday Tim!

  19. Natalie permalink
    2:13 pm

    Happy birthday Tim!!

  20. Kehl permalink
    7:56 pm

    6:00
    Mel 97, 88, 73 = 258 Rx
    Dubs 82, 73, 64 = 214 Rx
    Allen P. 91, 81, 69 = 241 Rx (wb?)
    Stu 101, 94, 92 = 287
    Daria 60, 51, 51 = 162 Rx
    Andrew 86, 73, 69 = 228 Rx
    Dave 136, 114, 104 = 354 Rx
    Danielle 62, 57, 51 = 170 Rx (wb height)
    Tobin 86, 75, 67 = 226 Rx-ish (wb height)
    Erin 107, 113, 99 Rx
    Janet 72, 81, 71 = 224 Rx (wb?)

    7:00
    Alexa 80, 68, 72 = 220 (12#, 35kbhp)
    Conn 79, 72, 70 = 221 Rx
    DK 🙂 Rx
    Brit 85, 82, 70 = 237 (8#, 26kb swings for PP)

  21. Dave permalink
    9:40 pm

    5:00
    Kelly D. 83, 87, 83 = 253 (35SDLHP, 45 PP, 12#WB)
    Chris 69, 74, 71 = 214 (scale?)
    Jeff 91, 81, 84 = 256 (55HPC, 10#WB)
    Moira =)
    Caine 115, 90, 89 = 294 (55, 14#WB)
    Tim 75, 73, 71 = 219 (16#WB)
    Jeannette 89, 85, 71 = 245 (44PP, 35SDLHP, 14#WB)
    Dani 96, 90, 85 = 271 Rx
    Ashley 95, 93, 82 = 270 (35SDLHP, 35PP, 10#WB)(WB Depth)
    Chase Infinity, Infinity, Infinity
    Filchner 85, 74, 60 = 219 Rx
    Kenny 87, 71, 79 = 237 (scale?)

  22. ICA admin permalink*
    2:42 pm

    Results:
    5:15
    John M. 243 Rx
    KTS 244 Rx
    Ceil 322
    Murray 283 step ups
    Tyson 216 Rx
    Ed 259 WBD
    Nikki K. 248 (35#)
    Elissa 263 Rx

    6:15
    Patrick Z. 202 (65, 14#)
    Missy 303 (35#, 10#)
    Jenny 269 (step ups)
    Dan E> 252 Rx
    Nicole 282 (8#, 35#)

    9:30
    Betsy 313 (35, 6#)
    Matt S. 243 Rx
    Rach 275 Rx
    Jimbo 297 Rx
    LInds 🙂
    Sara P. 194 (8, 35#)
    Lombardi 249 Rx
    TOm S. 217 Rx
    Jen C. 304 Rx
    Nadine 🙂
    Dave C> 242 (55, 14#)
    Ryan 262 Rx
    Paul 234 Rx
    Sigal 239 Rx

    4:00
    Robbie 315 Rx
    Zach 300 Rx
    Dalene 245 (35, 10#, 8#)
    Brooks 256 Rx
    Jenn 277 Rx
    Shawn 270 (14#)
    Duris 305 Rx
    Mitch 250 (55#)
    Kerri 224 Rx
    Lindsay 271 (10, 35#)
    Vanessa 224 (10, 35#)
    Steve 278 (HPC)
    Chloe 259 (10#)
    Kelly K. 254 Rx
    Mike C> 290 Rx
    Terry 260 (55, 14, 16″)

Trackbacks

  1. » Daily WOD – Jan 9, 2018 CrossFit Phoenixville

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