EMOM for 12 minutes of:
- 30 double unders
- 5 front squats (135/95#)
WOD Notes: EMOM stands for every minute on the minute which means you’ll have one minute to complete the two movements. If you finish before the minute is up, you get to rest. If you do not successfully complete the reps in one minute, continue on AMRAP style for the rest of the 12 minutes. Anyone who can’t double under will do 20 lateral jumps over the bar.
12 days Notes: This Saturday is our annual 12 Days of Christmas WOD! For those who are new to ICA, click HERE to see a description of the workout in last year’s post. Please note that the heat time you sign up for in MindBody is when you start the workout; you should show up at least 20-30 minutes earlier to get warmed up.
Community Notes: Happy Birthday Joanna!!
This Post Has 18 Comments
Happy birthday Joanna!!!!
Happy Birthday Joanna!!!! 🙁
Have a great day Joanna
Happy Birthday Joanna
Happy Joanna!!
Happy Birthday Joanna!
Joanna!!! Happy Birthday!
Happy birthday Joanna!
Happy Birthday Joanna!!!
Happy Birthday Joanna!!!
Happy Birthday Joanna!!
Happy birthday, Joanna!!
Happy birthday Joanna!!!
Happy Birthday Joanna!!
Happy birthday Joanna!!
Thanks for all the birthday wishes! Always nice to feel the ICA love.
Results:
5:15
Murray 9+2 (7 burpees)
Tyson 4+5 (30 hops)
Ed 6+5 (20 hops, 115)
Elissa 5+5 (du,75)
Faith 12 (20 hops, 45)
Nikki K. 12 (20 hops, 45#)
Anthony 3+5 (30 hops)
Ceil 12 (20 hops, 85)
Saara P. 12 920 hops, 55)
Jenn 4+5 Rx
Eric 12 (20 hops, 95)
6:15
El 6 (60 su, 5 air squats)
Dan E. 8+3 Rx
Erik 12 (95, LHC)
Sigal 2+6 (105)
Missy 12 (55, LHC)
Chuck 3+:) 965, LHC)
9:30
Tanya 4+5 (BS)
Matt S. 2+5 Rx
KTN 🙂
Paul 8+2 (50su, 95)
4:00
Tav 8+3 Rx
Smith 6+4 40 crack, 95))
Chase 2+5 (keg presses)
Dani 2+6 Rx
Kelly K. 2+5 Rx
Moira 3+5 (20 hops, 35)
Vanessa 5+:) (20hops, 45)
Duris 1+8 Rx
Bob 2+5 Rx
Tyler 12 (15du, 95)
Kenny 5+2 (25 hops, 95)
Chris 3+5 (20 hops, 75)
PJ 3+3 (15du)
EQ 12 (85)
Tim 3+4 (20 hops, 75)
Sarah L. 9+2 (30 hops, 65)
5:00
Stuart 6+4 (row 7 cal, 65)
Mitch 6+4 (30/20 hops, 65)
Caine 12 (15du, 65)
Kerri 3+5 (30 hops, 75)
Srah W> 7+3 (15du)
Joel 2+6 (15 hops, 95)
Kathy 🙂 (20 cracks)
Fili 2+:) (15du)
Tom S. 9+2 (15du, 115)
Jon 5+4 (20/30 cracks)
Austin 12 Rx
6:00
Pugh 1+:) (115) — 14 double unders in a row PR!
Erin 4+4 Rx
Dave 12 Rx
Allen 🙂 (20 hops)
Jimbo 7+3 Rx
Janet 5 (20 hops, 65)
Katie S. 🙂 (70)
Mel 4+4 Rx
Andrwe 10+2 (25 hops, cracks, 105)
Joe S. 7+4 (20 hops, 95)
Daria 12 (su, 45)
Peter 5+5 (20 hops crack, 95)
7pm
Alexa 12 (40 hops, crack,65)
Brittany 12 (40 hops, crack, 55)
Kim 7+3 (15 KB @35, bs 45)
Laurie 12 (20du, bs 65)
Conn 11 (scale)
Daniel 7+4 (85)
Patrick 1+7 (25du, 115)