Complete for time:
- 50 wall balls (20/14# to 10/9′)
- 5 snatch (155/95#)
- 1 rope climb
- 40 wall balls (20/14# to 10/9′)
- 4 snatch (155/95#)
- 1 rope climb
- 30 wall balls (20/14# to 10/9′)
- 3 snatch (155/95#)
- 1 rope climb
- 20 wall balls (20/14# to 10/9′)
- 2 snatch (155/95#)
- 1 rope climb
- 10 wall balls (20/14# to 10/9′)
- 1 snatch (155/95#)
- 1 rope climb
WOD Notes: This workout came back to us from some of our ICAers while on vacation (slightly adapted…) There will be a 30 minute time cap.
Schedule Notes:
- CrossFit Del Val is hosting their 3rd annual “Will WOD for Beer” event on Saturday Sept 21 at 4pm. This event is beginner friendly, and we had a great time last year! For more information and to register, visit their Facebook page HERE. Who’s in?!?
- We are CANCELLING this Sunday’s Football WOD due to the holiday weekend. We apologize for any inconvenience.
Community Notes: Happy Birthday Ron!!
This Post Has 59 Comments
Happy Birthday Ron!!!
Yeah- this wod looks terrible….
OMFG (I’ll be there)
Happy Birthday Ron!!! 🙂
Happy birthday ron.
This is a good one and put my out of commission during my vacation the Levy’s also did this workout as well. It is a sneaky way to get Karen in a workout. I like snatches better then the power cleans that was called for during the workout at crossfit ocean city Maryland.
Happy birthday Ron!!!
Happy Birthday Ron!!!
Happy Birthday Ron!
Happy Birthday Ron! This looks fun and rough at the same time.
Happy Birthday Ron!
Happy Birthday my brotha! AMBAP!
Happy bday Ron! I WILL be in for this tomorrow!
Happy Bday Ron! The Del Val WOD sounds cool. I’m in if we can rally done ICA peeps!
Gonna give this WOD tomorrow a go! Hoping to escape pain free and get back to business with regular WOD’s.
Happy Birthday Ron!
Happy Birthday Ron!!
Happy birthday, Ron!
Happy Bday Ron! Thinking of skipping this…
I WANT THIS!!
Happy bday Ron!
We were talking about you – and how you would crush this one!!! I hope midterms are going well!
Happy birthday Ron, bummer I’m going to miss this one.
Happy Birthday Ron!!!
Happy birthday, Ron!!
Happy birthday Ron!!!
Happy Birthday Ron!
Happy birthday Ron!
Happy Birthday Ron!
That was a very brutal workout this morning.
Happy Birthday Ron!
Happy Birthday Ron!
Happy Birthday Ron!
Happy Birthday Ron!!!
I have a feeling this will happen to me during today’s WOD: http://media-cache-ak0.pinimg.com/originals/aa/ab/d1/aaabd158b90a59d1f4aba3856092eb31.jpg
Happy Bday Ron.
Oh my gosh Erin that’s hilarious!
Thank you all for the birthday wishes. This WOD was one hell of a way to start my day!!
Sorry to Matt and Sabol for miscounting the burpees…… I’m old but not that old!
Will WOD for Beer. Going. Should we email you guys directly? Don’t think it should be buried just on this WOD post…
Go ahead and RSVP on the Facebook page (linked above). We’ll get a final count as it draws closer. So far we have Garrett, Dave, Nikki/John. Any others from last year?!
Did someone say beer? I’m in.
I wish I could go but I have to work that day!! Is it earlier than it was last year??
Would love to go but we’ve got our nephew that day. 🙁
I think Sidlo should come.
Happy birthday Ron!
Results:
6:15
Jon 18:27 (75 Power, 14 d)
Jenn 20:43 (75)
Hilary 19:08 (65)
Sara R. 19:09 (65)
Jacki 22:12 (65)
9:30
Sabol 17:50 (115 d)
Ron 29:30 (10 of the 20 rd WB, 95 power)
Matt C. 18;58 (95)
Ashley 20:55 (35 power, 10)
Mel 21:39 945, 12 (10′ rope climbs x4)
Moira 20:26 (35 power, 6#, 10′ climbs) — First Full Rope Climb!!!
Ginger 14:21 (45 power, 1/2 WB, 12, 1@10′)
Katie L. 17:52 (45, 8′)
Jess 19:12 (55)
4:00
Tom P. 15:48 (95 power)
B 26:34 (125)
Tanya 18:48 (75 clean, 12, pulls)
Chris 16:58 (45 power, 8 d)
Adam 17:28 (65 power, 14d)
Jocelyn 16:21 (45, 10d)
James 27:25 (power)
Angie 18:33 (45 power, 10d)
Stuart 20:23 (83, 16d, Wallballs -5)
Paul 19:45 (95, 16)
5:00
Tanner 22:30 Rx
Dave 20:59 (115)
Peggy 20:28 (8#, 35 power)
Kehl 21:28 (115)
Zoo 21:46 Rx
Garrett 14:44 (115 d)
Robbie 15:05 (105 power)
Great job all around today. Hats off to Moira who knocked a goal off her card by climbing the rope all the way to the top!!!
Way to go moira that is freaking awesome!!!!
Awesome job Moira!!! 🙂
Phil your a beast!
Congrats Moira! That’s awesome!
Awesome on the rope climb Moira, great accomplishment!
Way to go Moira!
That is awesome work Moira!! I love that! You definitely inspire me!
Yeah Moira! You’r awesome : )
Congrats, Moira!!!
Awesome work Moira…super excited for and inspired by you!
Thanks B. Yeaa Moira!!
Happy birthday Ron!
6:00
Sidlo 21:04 (115)
Sajan 22:05 (95 power)
Josh 24:35 (95 power, 14#, 10′ ropes)
Erin 23:14 (50# depth, pulls)
Anna 20:27 (55# depth, 10′ ropes)
Jackie 27:42 (65#)
7:00
Rey 21:27 (115×5…then 95)
Scott 30:18 (135 power, 16#, 2 rope climbs, 3×10′ ropes)
Pete 21:55 (65 power, 14#)
Laurie 21:39 (55 power, 8′ wb)
Nick A 21:31 (95 depth)
Nick V ??? (95, 14#, 2 rope climbs…then rope pulls)
Rachael 22:52 (55)
Melinda 22:20 (63#, 12#, 4 rope climb, 1 rope climb to 10′)
Ernie 30:12 (85 power, 14#, rope pulls)
Awesome job to Josh for his first rope climb to the TOP! Hats off to Rachael for Rx’ing Karen.
Moira! Great job!
Would love to do the WOD for beer but that’s the same day as the Mudderella run!! It looks like fun 🙂
lol thanks all… I was surprised I got up there. My first workout with you guys (only a few weeks ago) I could only do one up to the black stripe. Progress!
Yeah Josh! Great to see you get that first rope climb!
Nice job on your rope climb Josh!!! 🙂
Happy birthday, Ron! I’d have said something sooner but it took me a few hours to stop crying after the WOD.
Way to go Moira and Josh on your rope climbs! Awesome!!!! 🙂