Daily WOD – Dec 11, 2019

Nikki firing through hip pull overs!

Complete 3 rounds of max reps in 1 minute at each station:

  • Shuttle runs
  • Pull ups
  • Lateral box jump overs (24/20″)
  • Slam balls (30/20#)

Rest 30 seconds after each movement.

Adopt-a-Family Notes:  Thank you to everyone who has already purchased (or signed up to purchase) items for our adopted families! Reminder that donations are due 1 week from today on Wednesday, 12/18. Gifts can be dropped off at the table under the loyal member bulletin board. We’ll also put out the donation box to collect cash. Gifts should be unwrapped but labeled with the family member it’s for. For more information, click HERE.

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This Post Has 5 Comments

  1. 4:45 open time!

  2. Esteemed ICA gentlemen: It’s really simple. This is your invite to a little unsanctioned holiday get together.

    Saturday. 4PM. Uncle B’s. 425 Bridge Street.

    No minimum or maximum stay. Maybe we head elsewhere after some BBQ. maybe you get your damn shopping done before or after.

    It’s certainly open to all, so feel free to pass along.

  3. 5:00
    Stem I’m pretty sure it was 1 billion.
    Tim 😉
    Brian W. 😉
    DE 😉
    Alexa 😉
    Alex W. 😉
    Joe #crossfit
    Smith 😉
    Janet 😉
    Craig 243 Rx
    Melissa 😉
    Jeff 😉
    Tiago 😉

  4. 4PM
    Mitch 🙂
    Rob 🙂
    Marissa 🙂
    Eric 🙂
    Nick 240 (20″ ski)
    Kirsten 207 (12″ ski, negative BPU, 30#)
    Shawn 216 (16″ box, kip PU)
    Ray 🙂
    Ryan A 188 (RR, 20″ ski, SB squats)

  5. 6:00
    Averie 🙂
    Sillup 🙂
    Dan R 227 Rx
    Mel 🙂
    Marco 🙂
    Moira 🙂
    Paul 🙂 20″, 30# strict
    Rob R 186 (#20sb, 16″, RR)
    Sherry 🙂
    Tobin 🙂
    Traci 🙂
    Swetha 🙂

    7:00
    Avery 🙂
    Dave C 🙂
    Francis 🙂
    Laura 🙂
    Patrick B 🙂
    Michelle 🙂
    Dan T 250 ish (20″, #20)
    Sydney 🙂

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