Daily WOD – Sep 6, 2014

Complete for time:

30-20-10 reps of

  • Wall ball (20/14# to 10/9′)
  • Hang power clean (95/65#)

Community Notes: It’s not too late to join us for the Run for Green Valleys 5k, 10k, or 1 mile fun run! We’ll be leaving ICA at 8:00am Saturday morning to head to the 9:00am race (1368 Prizer Road, Pottstown), and you can register when we get there. So far it’s Nikki, Jimbo, and Megg representing ICA.

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This Post Has 10 Comments

  1. jimbo

    Thanks Erin!

  2. Tina

    Good luck on the run. If we weren’t headed to the beach for the day, Alex and I would have been there.

    1. Lindsey

      Good luck guys!!

  3. Rob

    Checking in from CrossFit Lake Nona Orlando

    Teams of 3 for Time:

    800m Farmers walk 53lb KB 32lb KB
    180 Russian KB swings
    180 Push Ups
    180 Box Jumps
    180 Dubs
    800m Team Run

    Team finished in 35:26

  4. Dave

    Checking in from CrossFit Pocono:

    Performance: Partner WOD 1 round for time. 1 athlete works at a time through chipper. Athletes can tag when they want but must split all reps in half.

    100 Double unders
    20 Handstand Pushups
    80 Double Unders
    40 Knees to Elbow
    60 Double Unders
    60 Pullups
    40 Double Unders
    80 Sit ups
    20 Double Unders
    100 Air Squats

    Worked with the co-owner, April.

    18:43 – soupy Saturday morning in Mt. Pocono.

    1. Dave

      Plus, during the WOD, each athlete must complete an 500m row.

  5. Megg

    We had a great run today!!! So many hills!!!

  6. Dave

    By the way…I absolutely now know what I am doing next Thursday…

  7. Phil

    8:30
    Rick 6:47 Rx
    Rod 6:04 WBD, 75
    Eric 7:07 WBD, 75
    Jess S 9:32 55
    Joe S 6:16 WBD, 75
    Katie L 6:13 55
    Sarah W 6:00 55/65
    Patrick M 9:35 WBD

    9:30
    Zoo 7:03 Rx+ 135
    Kim D 6:49 55, 12#
    Rob K 8:03 85, 16#
    Alex 7:09 WBD, 65
    Nadine 6:49 40, 8#
    Julia 7:16 25
    Fili 7:52 RX
    Danielle 8:33 50, 10
    Moira 7:21 35, 8

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