21-18-15-12-9-6-3 of
- KB sumo deadlift high pull (53/35#)
- Wall ball (20/14# to 10/9′)
- Tuck ups
WOD Notes: Today should be a medium metcon, great for recovery for anyone beat up from Friday’s lunges.
Open Notes: Congrats to all our Open competitors who took on 16.1! We saw some impressive performances! Results will be compiled and team scores will be posted this weekend.
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Hey all, real quick. With Andrew sidelined with injury, he won’t be able to compete in Amateur Hour at CrossFit DelVal tomorrow. It is for first time competitors only! In chatting with the owner Rob Miller about it (and Andrew, of course), if we let Rob know by midday today, he’s cool with anyone taking Andrew’s place! It doesn’t even matter what division (novice Rx/novice scaled) or gender! We’d just like to fill the spot with an ICA competitor versus just a refund.
Soooooooo…..if you are up for a great time at a cool gym with an awesome leader and supportive, fun atmosphere like ours, NOW IS THE TIME.
Erin and I will be helping with the judging, and I know a cast of ICA supporters are headed down too! The following ICA members are competing (excuse me if I exclude anyone):
Erik P.
Alexa
Austin
Smith
Tyson
Ed
Tom S.
Tav
PJ
Mel(?)
Let me know as soon as possible if you have any interest or questions and I’ll set it up with Rob.
davidboelker@hotmail.com
or via Facebook.
Results:
8:30
Tina 11:40 (6th row)
Jess V. 14:04 (20-5″, 8)
Elissa 11:41 (-3″, sdhp)
Nicole 12:25 (26, 10, su)
Mel 12:39 Rx
Jen T. 13:19 Rx
Kelly K. 13:36 Rx+44
Sara P. 12:12 (26, 8)
Ron 17:14 Rx
Vollmer 16:34 Rx+88
Murray 10:37 Rx+62
Fili 13:38 Rx
Tim 14:05 (44, 16)
Patrick M. 11:39 Rx
Fenn 12:55 (26, 12)
Lombardi 9:59 (12#)
Nikki K. 15:27 Rx
Jenn 15:44 Rx+44
9:30
Dave 9:38 Rx
Mike C. 11:11 Rx
Steve 12:44 Rx
PJ 12;48 (Su)
Brooks 10:42 Rx
Dawn 13:16 (26, 20, 8)
Kts 10:25 Rx
Erin 10:26 Rx
Football wod going up shortly.