Complete 4 rounds for time:
- 15 box jumps (36/30″)
- 400 meter run
WOD Notes: The box height is not a typo! This WOD was posted on the main page (CrossFit.com) on 180321. Pick a box height that is challenging but allows you to keep moving; no set of box jumps should take longer than 2 minutes
Save the Dates:
- June 9 (Saturday) – 5th Annual Battle for the Iron Phoenix! We previously put out a tentative date of 5/5, but that date is scrapped and we are officially planning our in-house battle for 6/9. This is a FREE members-only competition, and we want everyone to participate! For details check out last year’s announcement and competition day post.
- June 23 (Saturday) – Many of you know Rick Kaniewski, who was a member at ICA for several years. You may also know his daughter, Maren, who has been battling leukemia for the past 7 months. Maren is the honoree for this year’s “Nuke the Leuk” 5k in Douglassville on June 23. We want to support Rick and his family by sending a HUGE contingent to the 5k. The race starts at 10am. For more details, check out the FB event page. For a direct link to register, click HERE. Please come out to support Maren and the Kaniewski family and enjoy a 5k with friends!
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Monday Runday
For anyone looking to use their fitness outside the realm of the daily WOD, and even more so, actually outside the gym (gasp), we will be having Monday night runs at Valley Forge on and around Mts. Misery and Joy. These will be non intense, casual runs and the Mts. offer various loops, hills and flat to shorten/lengthen the runs to anyone’s comfort.
This week, aside from myself, Nik and Erin will be there too.
This week, we’ll kick off at 6:30pm from the Yellow Springs Trail Parking Lot.
If you would like to join us, few free to just show up, but it’d be cool if you drop me a text too if you have any questions.
484-467-1787
3.48 miles – 49 degrees – just right.
6:00
PTS 12:50 Rx
Blake 16:28 Rx
Andrew 16:40 (32)
Zabs 13:40 Rx
Dan 13:52 Rx
Iggy 10:30 (10BS @ 225)
Rocco 11:18 (32)
Bob B. 17:01 (32)
Laura 14:00 (22)
Missy 10:31 (22)
Faith 14:20 (12)
Tobin 14:42 Rx
Noni 14:56 Rx
Nick 17:37 Rx
D.T. 15:00 Rx
7:00
Sydney 15:30 (2@30, 2@24)
Elissa 11:30 Rx
Greg 14:47 (30)
Results:
5:15
Nicoel 14:22 (row, 20# KB step)
Daria 14:22 (row, step)
Murray 11:52 30″ step, row)
Jenn 16:11 Rx+ 32″
Chris M. 17:13 (30″)
Danielle 15:38 (21″)
Alan 19:17 (32″)
Ed 18:10 Rx
6:15
Mohyeed 16:42 (30″)
Kelly G. 12:18 (18″)
Vince 12:37 (22″)
KtL 14:54 (26# step, row)
DE 12:15 Rx
Janet 15:45 (row)
Pete P. 16:50 (30″0
9:30
Stacey 18:25 (row, 12″)
Brandi 16:52 (16″, 250m)
Pugh 16:00 Rx
Tanya 14:48 (row)
tom S. 14:40 (30″)
Ash 13:26 Rx
Kerri 18:50 (22″)
Betsy 14:17 Rx
Joel 19:14 (24″, step)
Emma 16:42 (10×24″)
John 9:56 (3 rounds)
4:00
Moira 19:23 (20″)
Heather 12:57 Rx
Rey 13:05 (500 row, 20″ step)
Bri 15:11 (22″)
Steve K. 12:50 (30″)
Shawn G. 12:50 (30″0
Mike C> 13:10 Rx
Caine 11:34 Rx
Vicki 13:07 Rx
Christine 15:40 (24″)
Alex 12:41 (30″)
Marissa W> 13:50 (400 row, 16″)
5:00
Joe S. 12:35 (30″)
Ricky 10:50 Rx
Mila 13:42 (30″)
Don 13:15 (30″)
Tim C. 13:08 (30″)
Mitch 15:29 Rx
Sole 🙂 (300m row, 12″)
Alex 15:38 (18″)
Sabol 16:53 Rx
Robbie 13:46 Rx
Tina 🙂 20″
Mike D. 12:14 (30″)
Luke L. 8:12 (28″)
Jeff 14:24 (30″)
JRod 14:30 (30″)