Daily WOD – Dec 2, 2019

Alex W. firing through wallballs!

AMRAP in 15 minutes of:

  • 5 push jerks (155/105#)
  • 7 box jumps (30/24″)

WOD Notes:  Choose a weight for push jerks that will allow you to go unbroken for 3 to 5 rounds.  If you love jumping, feel free to increase the height of the box!

Community Notes:  Happy Birthday Frank W. and Kerri!

Community Notes: We are excited to share 2 coaching announcements with you! First, we have selected Nikki K as ICA’s next Coaching Intern! Over the next several months Nikki will shadow our coaches at various class times and take on increasing responsibility in preparation for a future coaching role. Second, we are incredibly excited to share that Ricky has accepted a full-time coaching position with us! Starting in the new year, you’ll see a lot more of Ricky as he takes on additional class times and personal training clients. Please join us in congratulating both Nikki and Ricky on their new roles at ICA.
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This Post Has 12 Comments

  1. Gym should be open around 4:45 tomorrow morning for any early risers looking to log some distance on the rowers!

  2. Congratulations, Nikki and Ricky!!!! So happy for you guys!!

  3. Couldn’t have happened to two better people. Congratulations, you two!

  4. Congratulations Ricky & Nikki K!

  5. Congrats to both of you guys!

    PS: Ricky!! More of your warmups, yaaay! ;D

  6. Congrats you guys!! That’s so exciting!!!

  7. Congratulations Nikki K and Ricky! Great choices.

  8. Congratulations to Nikki and Ricky

  9. AND Happy Birthday to Frank and Kerri

  10. Thank you everyone. I am very honored and excited!!

  11. Congrats Nikki and Ricky, you make a beautiful couple. Wait, wrong congrats! Either way, I’m excited.
    Happy Birthday Kerri and Frank!

    5:00
    Rocco 13 (125)
    Elissa Baby Stuff
    Alexa 13 (65, 20#WB box step-ups)
    Sofia 🙂 (20#KB 2×5)
    Nikki 17 (65, 16″SU with 20#WB)
    Ray Baby Stuff
    Moira 11 (45#BS, step-up)
    Evan 14 (40, 24)
    Jill 10.5 (55, 16)
    Jeff 11+15 (44KB 2×5, 24″)
    Tim C. 9+5 (105, 28″ SU)
    Ryan S. 11+10 (105, 24″SU)
    John C. 11+9 (115, 24)
    PTB 9+5 (135)
    PTS 🙂

    6:00
    Chris W. 12+3 (75, 18)
    DR 10+3 (115, 30)
    Erik 9+5 (115, 20)
    Erin 11+3 Rx (UB PJ!)
    Hannah 14 (40, 20)
    Kris 9 (45, 14)
    Laura 10+5 (35KB 2×5, 20″ SU)
    Paul M. 14+1 (105, 24″)
    Rob R. 13 (20# DBs, 16″)
    Swetha 10+3 (55, 14″)
    Tammy 16 (33, 24″ SU)
    Tobin 14+1 (75)
    Todd 11+5 (95, 24)
    Tracy 8+1 (35, 20)
    Traci 🙂 (35, 10)
    Vaibhav 10 (45, 20)

    7:00
    DW 12 (85, 24)
    Francis 11 (85, 24)
    Rich 12+5 (115, 24)
    Blythe 13+11 (50, 20)
    Yuvika 13 (45, 16)
    Avery 13 (35, 20″SUs with 20#WB)
    Jimena 14 (45, 20″)
    Nik 14+11 Rx
    Kristen 🙂
    Julie 13 (75)

  12. Results:
    5:15
    Murray 13 rounds (30″ step)
    Jenn P 9+9 (55#, 20″)
    KtS 🙂
    Hannah S. 14 (65#, 24″)
    Jesse St. 16+12 (35#)
    Steve M. 9+1 Rx
    Ryan M. 10 (75#, 24″)
    Jim C. 12 (95#, 24″ step)
    Tyler 11+6 (95, 32″)
    Kelly G. 15+5 (65)
    Franco 9 (135)
    Frank 10+5 (DB 35, 38″)
    —-
    6:15
    BWat 10+3 (2@75/8@95, step)
    Craig 8+4 (135, 30″0
    Sean G> 13+6 (95, 34″)
    Missy 85-80
    Faith 14+9 (55# 12+7 (Rx+33″)
    Ryan B> 12+11 (85, 28″)
    KtL :0
    Vince 10+7 (24″, 80#)
    Fili 8+6 (28″)
    Karen :0
    James :0
    Brian G 🙂
    —–
    9:30
    Joel 9+1 (20″)
    Allison 14+8 (75, 20″)
    Sean B. 12+6 (135, 32″)
    Tanya :0
    KtN 🙂
    Fredi 14 (115, 24″ box)
    Chris M. 🙂
    Jenn T. 10+11 Rx+32″
    Ian C> :0
    Bob Kr. 65# push jerk
    Ken 12 roudns, DBP 10#< BS 12")
    Greg 12 rounds, 65# 11+5 975#, 24″)
    Liz 11+10 (65#)
    Betsy 8 (3PJ) + 8 (5 pj) 65#< 24"
    Megan V. 65#
    —–
    4:00
    Kirsten 🙂
    EQ 13 (44KB, step ups)
    Eric B. 13+3 Rx
    Melissa 14 (35#, 20")
    Johnny 10 (65, 20 box0
    Kevin 115×11 rounds, 24"
    Haven 11 (45#, 20")
    Lindsay 11 (45#, 20")
    Janet 10+5 (75#, 20 J)
    Cindy :0
    Robbie 11+9 (155, 40")
    Chris S. 13 (85#, 24 step)
    Tom S. 9+10 (44KBP, 32")
    Andrew B. :0
    Zoe 🙂
    Kyle K. 11+1 (1/2 x5, 1/2 x3, 115, 32"0
    Steve K. 🙂 (53KB, 30")
    Rob M. 11+11 (85#< 24")
    Bre :0
    Ryan A. 9+5 (155#, 24")

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