Daily WOD – Feb 16, 2018

AMRAP in 20 minutes of:

  • 25 burpees
  • 15 back squats (bodyweight)

WOD Notes: This was the Crossfit.com WOD on 180201. We’ll offer a few options tomorrow so you can pick the one that works best for you!

  1. If you are in the mood for a lighter, faster metcon, pick a weight around 40-50%% of your 1 RM back squat.
  2. Following our normal programming, Saturday would have been a strength day, but it’s been usurped by the V-day WOD. If you want more of a strength workout, decrease the squat reps to 5 or 10, and increase the weight as desired. (Sorry, burpees will remain at 25…)
  3. If your goal is to Rx, the bar must come from the floor. You should be able to complete the first round of 15 back squats unbroken.

Community Notes: Happy birthday Nik!

Valentine’s WOD: If you and your partner are both ICA members, only one of you needs to sign up for class! Please coordinate with your partner so we have as many spots available for other athletes. Thank you!


This Post Has 8 Comments

  1. Erin

    Nikki!!!! Happy day!!!!

  2. Danielle

    Happy birthday, Nikki!!

  3. Kerri

    Happy birthday Nikki !!! Hope you have a spectacular day!!

  4. Nikki k

    Happy birthday Nik!

  5. Erik

    Happy Birthday Nikki. Have a great day.

  6. Betsy

    Happy Birthday Nikki! Hope you have a fantastic day!

  7. eQ

    Heather 6+14 (75)
    Mike C 4+6 (155)
    Rey 6 (95)
    Kerri 4+9 (70)
    Don 4+25 (95)
    Mike D 4+8 (155 BW, Rack)
    Nik 5+31 (115) Rx
    Robbie 4+1 (185) Rx
    Jeff 5+6 (135) Rack
    Austin 5+15 (205) Rx++
    Tom 4+35 (125)

  8. Sarge

    5pm Results
    Erin B 5+25 (95)
    Schipul 4+25 (85)
    Boelker 6+15 (bike, BW, R)
    Cindy FTNS
    Sarge FTNS
    eQ FTNS

    6pm Results
    Mel 5 (+25 sec) (85, 75DU, 25SU)
    Sean 4 (115 R)
    Derek πŸ™‚ (125, R)
    Chris πŸ™‚ 135
    Andrew 5+2 (135, R)
    Erik 4+4 (135, R)
    Kristen πŸ™‚ (scaled)
    Bob 3+3 (185, R)
    Greg 4 (75)

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