Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week:
- Rack Jerk 1-1-1-1-1-1 then 5x max effort ring dips
- Partner Interval AMRAP in 20 of: 10 t2b, 15 wallballs (20/14# to 10/9′), 20 lateral bar jumps
- AMRAP in 13 minutes of: Right KB snatches (53/35#), Left KB snatches (53/35#), double unders, increasing by 3s and 10s
- Front Squat 5×10 (70%) then 1 minute front squat hold (50% 1rep max)
- Complete 30 rounds for time of 1 deadlift (80% 1RM), 1 burpee, 1 muscle up
Community Notes: Starting Friday 9:30am, a group from ICA will be joining our friends at Main Line CrossFit in Ardmore, to participate in their 5th Annual “24 Heroes in 24 Hours” event. This event serves as a fundraiser for the Silent Warrior Scholarship Fund, which was set up by Reconnaissance Marines in memory of their fallen brothers and awards scholarships to college-bound family members of Reconnaissance Marines. Participants may complete one WOD or all 24 (which is what three of our ICA family did last year). The Hero WODs start at 9:30am on Friday and run every hour, ending with Murph on Saturday morning at 8:30am. If you have time on Friday day or night, stop by and participate in a few WODs, or to cheer the group on, or drop of some fresh coffee & doughnuts (a year later this is still being talked about as a clutch moment, thank you Nicole W).
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Good Luck 24 Hero Participants!!!
CFE @ 4:30
25minute Partner AMRAP
6 Burpees
9 Box Jumps (24/20)
12 KB Squats (53/35)
*Partner 1 completes a round, then partner 2 completes a round*
*At some point, you and your partner must complete a 1,000m Row (1 rower at a time)
*During the row, you are not doing the 6/9/12 Amrap*
Ex: each complete 5rounds (10 total) of the 6/9/12…then partner row 1,000m…then finish out the Wod doing the 6/9/12.
Mobility
Eat
Rest
24 Heroes
24 in 24 is an awesome time for a very special cause.
Lombardi, that is an awesome picture!
Clutch = http://www.suzyjodonuts.com/
14+4
Moira (chargers, step-ups, 20)
Curtis (20″)
14+15
Drake Rx
Dave W. Rx
14+23
Ryan Rx
Postek (45#bs, 20″)
14+15 (2,000m Row)
Brooks Rx
Heather Rx