Sumo Deadlift 5×5 (75%)
Then
40-30-20-10 reps NFT of:
- Butterfly abmat sit ups
- Bicycles
Open Notes: This Thursday (2/21) the CrossFit Games will announce 19.1 – the first WOD of the 2019 Open! For anyone who missed our earlier post, link back HERE to learn what the Open is all about. ICA members will get to perform the WOD in all morning classes (5:15am, 6:15am, 9:30am) or during Friday Night Lights from 4pm-7pm. Anyone who wants to track their performance and compare their results to athletes around the world, be sure to register for the Open at games.crossfit.com. It’s only $20 and it’s well worth it for the added motivation and camaraderie! You can see a list of all ICA athletes who have registered on our custom leaderboard: HERE.
Each week of the Open we’ll have a “Headliner Heat,” around 6pm, where we’ll showcase some of our athletes going head-to-head in an all out battle for nothing but pride! Week 1 will be a husbands vs. wives showdown, with 5 couples competing: Nik & John, KTS & Sillup, Daria & Andrew, Erin & Boelker, and Karen & Smith. No matter when you’re completing the workout on Friday, show up at 6pm to support and cheer for our headliner athletes!
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5:15
Bill 155
Jenn 235
Jim C. 245
JOsh 315
Tyler 195
CHris W> 65+5″
Frank N> 225
—-
6:15
Kelly G. 125
Kevin 225, 275×1 set
Missy 175
Faith 125
MOhyeed :0
Vince L. 195
RObin 135
Danielle 175
BWat 195
ROn 225
Mike D. 🙂
Ryan B. 195
Craig 225, 275x 1 set
—–
9:30
Dan 315
RObbie 315
JOel 315
Sigal 225
tanya 245
Heather 185
Ed 275 form
Kyle 185
Christine 115
Erik 255 +4″
Jess V. 125
CHris S. 125
Steve M. 300
Janet 185
Nik 235
John 375
6:00
Quinn 245
Blake 385
Shawn 255
Patrick 88#kb on 45# plate
DT 205
Kristen 95
Andrew 300
Alex 185
—
7:00
Blythe 130
Alexa 235
Drake 240
Smith 345
Betsy 135
Kyle K. 225
Marissa 🙂
Morgan 170
Pat Y 285
Rocco 275
Shawn 215
Steve K. 225
Fili 365
Zach 225
Bob K. 295
Frank W. form
EQ 215
—–
5:00
Boelker 315
Erin 205
Lombardi 195
KtM 155
Tina 165
Joe S. 255
Alex D> 65+2″
Anna 65
Tim C. 235
Jeff 255
John C. 255
Ben 255
Ray 305
Chris M. 275
Bob B> 275