Skip to content

Daily WOD – Dec 23, 2016

9:00 pm
Ray Z on a heavy squat!

Ray Z on a heavy squat!

“Hollywood”

Complete for time:

  • 2000m run
  • 22 wallballs (30/20# to 10/9′)
  • 22 muscle ups
  • 22 wallballs (30/20# to 10/9′)
  • 22 power cleans (185/115#)
  • 22 wallballs (30/20# to 10/9′)
  • 2000m run

WOD Notes:  Is this real?  If it is, there is a handy route for 2000m here:

Right on Jefferson, Right on Callowhill, Right on Nutt, Right on Bridge and right back to ICA!

Right on Jefferson, Right on Callowhill, Right on Nutt, Right on Bridge and right back to ICA!  Easy.

There will be a 30 minute cap to get out for the second run on this workout.  Anyone looking for a workout in the 15 to 25 minute range can switch to:

  • 800m run
  • 22 wallballs (20/14# to 10/9′)
  • 22 pull ups
  • 22 wallballs
  • 22 power cleans (135/95#)
  • 22 wallballs
  • 800m run

Community Notes:  Happy Birthday Rocco and Chris M! The only thing missing from this WOD was burpees, but that’s no longer a problem thanks to you! 🙂 🙂

10 Comments leave one →
  1. Craig permalink
    9:18 pm

    Finally

    • Dave permalink
      9:22 pm

      Yeah. 22 muscle ups couldn’t come fast enough, right?

  2. Nikki k permalink
    4:41 am

    Happy birthday Rocco!

    Oh my, I just realized how heavy the wall balls are.

  3. Craig permalink
    5:15 am

    Dave … I don’t have muscles so I can’t do muscle ups

  4. 8:46 am

    happy birthday also to Chris M!

  5. Kehl permalink
    11:24 am

    Happy Birthday Rocco & Chris!!

    Hey everyone,
    So I know most of you will be looking for an excuse to get out of the house next week. I have a great opportunity for you. I need some help wrapping up this house. We are now down to a bunch of detail stuff. The flooring (sans carpet) is going in on Tuesday so I was I thought I’d reach out for some help either Thursday/Friday/or Saturday. If you could give any time, I would greatly appreciate it. I will be there every day next week so feel free to stop by on any day. I can get coffee/donuts/pizza/booze. Really hoping to knock out a BUNCH of this stuff. The master bath is pretty barren so I want to tie up the other stuff first (or I’m working on that while others are doing the other items).

    Thursday (12/29)– 10:00am – ? (after endurance)
    Friday (12/30) – 7am – ?
    Saturday (12/31) – 7am – ?

    Agenda items as of today (I’ll be chipping away until next week):
    Master Bedroom/Bath
    Paint Bedroom (just walls)
    Finish master bath: install fan, paint walls/ceiling, tile floor/shower, install toilet/vanity

    Trim Work 2nd Floor
    Paint baseboard on 2nd floor

    Electrical 2nd Floor
    Switch out old receptacles and light switches for new ones
    Install Master Bath exhaust fan

    Electrical 1st Floor
    Switch out old receptacles and light switches for new ones
    See kitchen work

    HVAC
    Connect 2nd floor bathroom exhausts to outside (via attic): ladder needed and 4” hole saw

    Kitchen
    Install Peninsula cabinets in Kitchen
    Install 1 wall cabinet in kitchen
    Install under cabinet lighting
    Install hardware on cabinets
    Install cabinet crown molding
    Install cabinet light rail

    Trim Work 1st Floor
    Install baseboard
    Paint baseboard (hope to paint before it goes down)
    Painters caulk for baseboard after installation

    Den
    Whitewash fireplace using a chalk paint

    Tools I have (but if you have some, bring):
    3 paintbrushes (if you have a nice brush, please bring)
    2 caulk guns (bring if you have one)
    1 air compressor with 1 trim gun and 1 brad nailer (1/4 round) – could use a 2nd
    Table saw
    Miter saw (could use a 2nd)

    I will certainly return the favor whenever I can…

    If you can lend some time, text me @ 610.763.2530 so I can get a number.
    Cheers

  6. Erik permalink
    2:19 pm

    Happy Birthday Chris and Rocco,
    Thanks for the Burpees Chris – I will remember them when its my birthday. Great job on the second run this morning. You sped up like only a 29 year old could. Have a great day.

  7. ICA admin permalink*
    9:03 pm

    4pm
    Kerri 22:32 (scale, 80#)
    Lindsay 24:45 (scale, 10#, 75#)
    Kelly D 22:08 (scale, 12#, 75#)
    Brianna 22:30 (scale, 10#, 55#)
    DK *wuz here*
    Brooks 36:01 (row, 105#, PU)
    Bob B 41:12 (PU)
    Jeff 36:20 (125 HPC, 20, PU)
    Nik 39:30 Rx
    Mike C 35:21 (PU)
    Curtis 37:07 (20#, 95#, PU)
    Luke 37:02 ( 85 HPC, 20, PU)
    Mitch 37:02 (95, PU, 20)
    KtS 35:35 (110#, 3MU+19PU)

    5pm
    Nikki K 21:31 (scale, row, 75) *take 2
    Kristen K 25:30 (scale, 10#, 35, P)
    Kerry 23:00 (8#, RR, 33 HPC)
    MB 22:35 (scale, P, 85)
    Tina 24:56 (scale, 12, 75, RR)
    Caine *wuz here*
    Stuart 21:50 (scale, 16#, 95#)
    Rocco 36:40 (14, PU, 115#)
    PtS 37:55 (165, 17 MU)
    Bob K 40:48 (20#, 155, PU+dips)
    Emmy 31:00 (10#, 65#)

  8. ICA admin permalink*
    1:54 pm

    Results:
    5:15
    Elissa 36:36 (pu, 105)
    Ash 35:30 (8#, pu, 85)
    Danielle 45:16 (pu, 85, run/row)
    Wes 34:48 (pu, 20 to 9, 115)
    Jenn 47:20 (BMU, row)
    Murray 33:34 (pu, row)
    Ryan I. 40:00 (DCMU)
    Nikki K. 35:00 (RRx30, 14, 85)
    Zach K. 🙂 (30 to 9, pu, 115)
    Frank 34:00 (30 to 9, pu, 95)
    Craig 34:35 (30d, 135)
    Marissa 38:08 (16, row)

    6:15
    Karen 37:25 (ppu, 75, row)
    Gavin 31:55 (burpee, pu, row)
    Natalie 43:20 (115, pu)
    Boelker 42:50 (DCMU)
    Smith fitness (135, pU)
    Erik 44:30 (135, 20#, pu)
    Nicole 36:38 (85, RR)
    Emma 39:09 (65 RR)
    Chris M. 42:31 (135 ,pu)
    Missy 30:15 (65, pu, 12#)
    Chelsea 38:00 (8, 45 PC< 20pu) JOhn W. 46:51 distractions 9:30 Ray Z 25:19 (115) pu, 16, 800) Vollmer 33:24 (155, BMU, row 1k) Ron 36:25 (155, pu, row) Heather 32:16 (125 DL, push up) Andrew 25:18 (135, pu, 20, 800) Rob G. 28:43 (135, pu) JOhn C. 33:53 (95 HP, GPU, 14) Vicki 29:08 (85, pu, 14) Jules 37:30 (pu) KtN 33:27 (14, hp, 15#) Steve N. 37:20 (75, 14#) Paul 31:30 (16, pu, 105) Erin 33:14 (16, pu) Mel 35:26 (14, pu) Christine 39:04 (14, 55) Brian F> 33:55 (65, ppu, 16#)
    Austin 37:30 (mu, BMU)
    Jen C. (12 MU, 85)
    Tara 12 MU
    KtL 37:14 (85, pu, 14#)

    12:00
    Sigal 42:54 (125 pu)
    Chris S. 43:02 (75, gpu, 14)
    Robert 44:00 (95 HP, pu)
    Pat B. 41;05 (135, pu, 20)
    Jimbo 46:42 (pu, both runs in front)
    Steve P 45:12 (165pu)
    Vanessa KBs, 8#, row)
    Duris 42:34 (BMU/MU)
    Bre 37:25 (1 mile run, 2krow)
    Kelly K. 37:06 (row/run, PU)
    EQ 36:17 (row, band MU)
    Ceil 36:17 (85, 8#, RR)

Leave a Reply