Daily WOD – Dec 28, 2019

** 10:30am class added due to demand. Claim your spot in Wellness Living! **

Ryan A

Complete 4 rounds for time of: 

  • 75 double unders
  • 15 deadlifts (225/155#)
  • 15 chest-to-bar pull-ups

WOD Notes: Pick scales that allow you to complete each movement in 1-2 sets (for round 1). We’ll have a 25 minute time cap, so don’t get stuck on any one movement for more than 2 minutes.

50k Challenge Notes: For those signed up for our 50k rowing challenge, you have 4 days left to finish! Congrats to the 28 athletes who have finished so far… we’ll post a full list of names at the end of the challenge!

Community Notes: Happy birthday Bob Kr!

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This Post Has 7 Comments

  1. For anyone who hasn’t heard, annual Beer mile (Google it) will be held at my house on Jan 1st at 1pm. Family friendly event with the kids juice box mile at 2 followed by as many adult heats as necessary. We’ll have plenty of food. BYOB.

    https://www.beermile.com/rules
    In short: bottles or cans but no wide mouth cans, 5% min, no shot-gunning.
    Let me know if you can make it.

    1. Note – this isn’t an “ICA Sanctioned” event, but it’s lots of fun and a great way to get to know other ICAers outside of the gym. Also important – it’s sober friendly, just BYO seltzer water or other carbonated, non-alcoholic beverage if you prefer to not drink beer!

    2. Dan T here. I’m interested in crushing this event. Is there a FB event for this?

      1. Dan, I just shared the invite with you on FB. Let me know if you did not see it.

  2. Bob K – 24:59 (2xSU, 185, Pu)
    DE – 14:24 RX
    Liz – 23:53 (2xSU, 115, mm)
    Faith – 25:36 (50 DU/25 DU, 115, blk)
    Hannah R – 20:08 (SU, 90, ppl)
    Mike C – 18:15 (50 SU, 95, Rack Row)
    Sean B – 19:33 (155, BB Row)
    Fili – cap + 5 (50 DU)
    Dan T – 21:21 (105 sumo)
    Chris W – 19:44 (2xSU, 85 Sumo, RR)
    Sigal – 26:30 (160, SPU)
    Ben L – 23:13 (SUx100, jumping Pu, 185)
    Craig – 19:29 (SU, 225)
    Curtis – 19:03 (20 stepup, 165)
    Danielle S – 26ish RX
    Heather – 20:18 (50DU)
    John W – 14:33 (30 strict)
    Janet – 19:22 (SU, Pu ppl blk, 155)
    Jenn – 16:33 RX
    John C – 20:14 (185, 2xSU)
    Kelly G – 20:21 (60 DU, 105)
    Nick L – 21:20(2xSU, 185)
    Ricky – 11:17 RX
    Ryan B – 22:00 (2xSU, 185, 10 strict)
    Lanna – 14:32 (55, 75 SU, RR)
    Tim C – 25:00 (185)

  3. 10:30
    Laura 19:14 (150SU, 125# from 4″, RR)
    Swetha 18:25 (150 SU, 110#, RR)
    Kris 21:41 (3 rds, 100 SU, 95# from 4″, RR )
    Kyle K 22:04 (150 SU, 185 sumo, horizontal RR)

  4. 9:30
    Sean R 19:28 (2xSU, sumo)
    Sillup
    Betsy 23:46 (10 rds, 50 DU, 10 DL 105#)
    Traci 14:18 (SU, 85#, RR)
    Rob R 20:00 (su, 85#, RR)
    Robbie
    Marissa W 20:18 (105/95#, 2xsu, PU-P)
    Marco
    Abby 18:00 (su, 85#, banded)
    Robin 17:20 (2xsu, 125, pu)
    Megan V 18:24 (105#, su)
    Emily
    Melissa B 18:16
    Jen C (125#, ring dip, C2B)
    Iggy 17:40 (kip PU)
    Kyle E 18:37 (2xsu, 190#, 5 pu/rd
    Steve K 17:45 (2xsu, ab work)
    Jesse Sy 19:00 (50DU, 105, pu)
    Isabela 17:?? (100 SU, 45#, bar row)
    Shawn C (16:02 (2xsu, 165#, kipping)
    Nik 16:38 Rx

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