Daily WOD – Oct 14, 2017

Welcome Franco!
Welcome Franco!

“Karen”

Complete for time:

  • 150 wallballs (20/14# to 10/9′)

Then

5×3 weighted pull ups

WOD Notes: As usual, the 10$ late cancel or no-show fee is in effect for tomorrow.  If you can’t come in, pleaser remove your name as soon as possible!  If both classes fill, text or email to see if we can bring you in anyway.  Based on the workout, we can accommodate more than the usual 18!  Compare to 170401.

Community Notes:  Happy Birthday Dan E!

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This Post Has 8 Comments

  1. ICA admin

    Oly WOD:
    1) Snatch Balance 5×1 (50ish%)
    2) High hang snatch 2×1 (50%), 2×1 (60%)
    3) Hang Snatch (above knee) 1-1-1-1-1
    4) Snatch pull 2×1 (90%), 2×1 (100%), 2×1 (110%), 8 second eccentric
    5) 150 wallballs for time (20/14# to 10/9′)

    1. Dave

      I love how you snuck #5 in there so everyone at ICA today could experience the joys of “Karen.”

  2. Nikki k

    Happy birthday Dan!

  3. Erin Burke

    Who is in for making this one up on Thu night? It’ll be a good warm up before some lifting!! (I’m looking at the crew that was kicking butt this morning at Miraculous CF’s Lifting for Pregnancy Loss event). 🙂

    Happy Dan Day!!

    1. Erin

      Thu night make up crew:
      Erin 7:18 Rx :22 PR
      Mel 8:29 Rx :06 PR
      Danielle 14:35 DCRx (1st Karen throwing 14# to 9’)
      Dave 5:46 Rx
      Andrew … chime in with your result!!!

  4. Andrew

    12:57 Rx :56 PR

  5. ICA admin

    Results:
    Bob K. 9:58 Rx PR!
    Heather 7:39 Rx
    Craig 8:59 Rx
    Karen 11:08 Rx
    Kyle 9:33 (WBD)
    Erik 13:51 (WBD)

    8:30
    Zach 13:42 (20#)
    Nicole W> 11:13 (14)
    Tim C. 10:44 (16#) PR!
    QUinn 8:52 (14#)
    JOhn C. 8:53 (16#)
    KtS 7:07 Rx
    Cindy 8:22 (10#)
    Emma 14:24 (14#)
    Brianna 11:50 (14 to 8′)
    Ed 13:27 Rx
    Mike D> 10:32 (20#)
    Pat B. 10:55 (20#)
    Robert G> 9:56 (20#)
    KErry 14:29 (10#)

    9:30
    Vanessa 8:13 (8#)
    Chris M. 8:16 Rx
    Lombardi 7:40 (14)
    Elissa 14:01 Men’s Rx!
    Frank W> 9;34 (20)
    Sillup 8:14 Rx
    Iggy 6:06 Rx
    Colin 9:31 (14)
    Kyle K. 8:59 (10)
    Steve K. 7:46 (10#)
    Shawn G> 10:30 (14)
    Dave W> 9:16 (16)

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