Daily WOD – Dec 2, 2017

This Post Has 7 Comments

1. 

   Erin December 1, 2017 Reply

   Happy Kerri and Frank Days!

   Megan, teach me your pistol ways!!!!

2. 

   Boelker December 1, 2017 Reply

   Happy Birthday you two!

   Spam Comment/Shameless Plug #2 of 3 for Sunday:

   I’d like to invite each and every ICAer to brunch at family-friendly Root Down Brewing Co. after CrossFit Football this Sunday.

   Call it a holiday kick off, but for a few of us, it is actually the end of a kind of extended nutrition challenge. The CFFB will be an all time favorite WOD of mine that will NOT disappoint those that are fans of a barbell. Sign up ASAP. I hope to see you there!

   Boelker

   Root Down Brewing Co.
   http://www.rootdownbrewing.com
   1 N Main St.
   12:30PM

   1. 

      Erik December 2, 2017 Reply

      Sounds like Sunday funday. Out of town – Darn

3. 

   ICA admin December 1, 2017 Reply

   Oly WOD
   1) High bar back squat 4×2 (80%)
   2) Snatch – find a training max
   3) Clean and Jerk – find a training max
   4) Box jump 5×3 (uncomfortably high)
   5) Weighted pull up – work up to a heavy triple

4. 

   Nikki k December 2, 2017 Reply

   Happy birthday Kerri and Frank!

5. 

   Erik December 2, 2017 Reply

   Happy Birthday Kerri and Frank

6. 

   ICA admin December 4, 2017 Reply

   Results:
   8:30
   Elissa 165
   Jenn 195, 1×205 (-1″)
   Cindy 90
   Catherine 90
   Tom S 195
   Zane 165 (-3″)
   Daria 90 (-2″)
   Tina 95
   Nikki K. 125
   Robbie 🙂
   Mike D> 185-205
   Iggy 295-315
   Ed 225, form

   9:30
   Jami 60 (-4″)
   Vicki 205
   Ash 140
   Brianna 165
   Kerry 85
   Tim 165
   Sigal 205
   Drake 195
   Bri 85
   Christine 95
   Marissa W> 95, 1×105 (-2″)
   Nicole 80
   KtL 125
   Tom H. 115 to 20″
   Sara 70
   Nik 185
   Fili 275
   Franco 275
   Joel 275