Front Squat 6×1 (95%)
Then
3 x 20 second pause front squats (50%)
Iron Phoenix Notes: We are adding in a Masters category for anyone 50+. The Masters will have slightly modified weights/movements. For the below workout, Masters wall balls are 16/12# to 10/9′, and step ups are allowed for box jumps (for Masters only!). There is still room to sign up for this competition… Sign up closes Wednesday!
WOD 3: AMRAP in 7 minutes of
- 20 wall balls (20/14# to 10/9′)
- 30 box jumps (20/16″)
New Recruitment Incentive: We’ll be sending out an email soon with a New Member Summer Special. Although current members are not eligible for the deal, we have something special for you too! Effective immediately, any member who introduces a friend to ICA will get $50 off their next month’s membership, when the new member purchases at least 1 month of membership.
This Post Has 15 Comments
I expected more excitement for Iron Phoenix WOD 3! Whos’ stoked about 20/16″ Rx box jumps? That was SO NICE of us, right? We wants lots of participation, so sign up now if you’ve been dragging your feet!
I, for one, am super excited about this height. It increases EVERYONE’S cycle time. Love it.
I’m just excited overall. No real reason.
I thought something looked weird about the box jumps. Huh? How about that?
I’m still firmly on the fence but suggest everyone else sign up. It’s a lot of fun and shouldn’t be 37 degrees like last year.
Get off the fence, Uncle Rico.
Box jumps are legs and I can’t do legs that day. May 2nd is Scurvy Awareness Day.
Uncle Rico treats his legs like he treats his girlfriends; ignore them and watch them disappear. He also talks about himself in the 3rd person as well.
Hi Everyone,
I wanted to post here to see if anyone would be interested in an exercise buddy? I am fostering a 1 year old Black Lab/Pit mix that spends 20+ hours in cage every day. He is a great runner, no distractions, no swerving. He will happily go any speed. I’m just looking to get him out of that cage as often as possible. He is located right in Malvern, so less than 10 minutes from ICA. He is a very sweet boy. Feel free to call me if you are interested, or have any questions! 610-585-2571. Thank you!
Kim – how about plug for the 5k you posted to FaceBook too? We have lots of animal lovers AND runners 🙂 If I remember right it’s “The Dog Jog 5k Run/Walk” on May 30, starting at Reeve’s park at 9am. Money goes to a spaying organization?
Yes! Thank you Nikki! It does benefit The Spayed Club. It is on May 30th at Reeve’s Park!
By participating in this event, you are helping TSC fulfill their mission to end the euthanasia of healthy dogs and cats in the Greater Philadelphia area. New this year, they’ve added a Community Pet Fair to follow the race! There will be everything from rescues with adoptable pets, activities for kids, food trucks, pet vendors, a photo booth for you and your dog and pet blessings.
Register early for discounted rates, and to guarantee yourself a T-shirt. Keep in mind, you can run with your dog, by yourself or with a team! If you don’t have a dog of your own, you can borrow one from me or get your fill at our event! The race will be timed by Pretzel City Sports.
$25 registration before May 8
$30 registration after May 8
I was very, very happy to see 16″!!!
Laurie – Awesome picture…you look like a kid on the play ground. Keep up the good work!
Thanks Peggy!
Nikki I will be signing up my friend Uncle Rico, he’s kinda a dick but should fit in well with the barbell or breakfast club. Put him down for the 8 week program.
Results:
6:15
Eric P 245/95
Mohyeed 205/95
James N.
Jenn 190
Maggie 155/80
Patrick 215
James B. 185
9:30
Erik 165
Joanna 140 PR!
Katie L. 100/50
Katie N. 135/70
Danielle 120/70
Sarah L. 115/65
Tana 115/55
4:00
OMC 275/155
Jimbo 235/155
Brian 265/135
Steve P. 235/135
Chris 155/85
MB 135/75
Sarge 🙂
Fenn 90/45
Natalie 125/75
5:00
Joe W. 305×1
Tav 275/155
Chase 215
Rick 245
Mike D. 95xa bunch
Bob 245
Fili 285/155
Angie 125/65
Tina 120/65
Julie R. 180/85
Nadine 80/40
Julia 80/40
Kathy 80/40
Zoo 295
Ron 245/95
6:00
Nik 165/85
Nikki K. 120/75
Pugh 205/135
Kelly K. 145/75
Coll 155/80
7:00
Jeannette 115/55
Laurie 125/65
Zach 285/135
Alex 285/135
Allen 175/95