Complete each of the following for time:
- 500m row, 50 KBS (53/35#)
- 400m run, 40 wall balls (20/14# to 10/9′)
- 30 burpees, 30 hang power cleans (115/75#)
WOD Notes: Each WOD is for time; you’ll get short (~3 minute) break between intervals. For larger classes, be prepared to complete the WODs in a different order!
Class Notes: Tomorrow during the 5:30pm class a videographer from CrossFit HQ will be filming a box tour and getting clips of the WOD. If you are not taking the class we ask that you NOT hang around and watch (we need to minimize background noise and distractions.) At 6:30pm a few of our athletes will be filming a demo WOD for the mainpage. Again, if you are not participating we ask that you not hang around and watch. Thanks for your understanding and cooperation!
This Post Has 7 Comments
Shirts or skins?
I hired a body painter. No?
I can’t wait to see the artwork Kev, the run should be fun for the skins!
Hey 5:30ers, make us proud! Can’t wait to see ICA in the CF Journal!
Results:
6:15
Kim 4:56/5:20/5:02 (26, row/12#, 55)
Lindsey 5:08/4:48/5:10 Rx
Sara 4:42/5:44/5:21 (26, 10, 55)
Marissa 4:11/4:25/4:09 (16/12/55)
John 3:45/3:22/2:54 Rx (unbroken)
Jacki 5:08/5:12/5:50 (55)
9:30
Katie 4:06/4:06/4:16 (12, 65)
Rey 4:53/4:20/5:33 (95)
Tom S. 6:25/4:25/5:43 (35/15/75)
Paul 4:44/3:52/6:48 (44,14, 95)
Sarah H. 4:46/5:40/7:55 (26,10,45)
Melissa 5:22/4:38/4:23 (26,10,45)
Jimbo 4:43/6:37/5:58 (95)
Scott 7:18/5:05/6:41 Rx
4:30pm
Joel 4:39/5:26/5:24 (44, 14, 65)
Mike H 6:58/4:08/5:09 (35, 14, 65)
Brendan 4:13/3:30/3:26 (44, 16, 95)
Chase 6:05/3:53/4:15 Rx
Dani 5:06/5:18/3:36 (12, 60#)
Nick V 5:08/5:14/3:16 (35, 14, 65)
Jamie 4:16/4:21/5:38 (95#)
Craig 3:03/3:17/3:20 Rx-unbroken
Korba 6:18/3:17/4:40 Rx
Nikki – not for time
5:30pm
Chamberlain 4:06/4:20/5:44 Rx
Kevin 3:46/4:53/3:07 (44, 14, 75)
Tom F 4:25/5:25/5:42 (35, 16, 95)
Amy – not for time
Todd V 6:03/3:46/4:35 (44#)
Kim H 4:42/4:21/4:35 (55#)
Jenn 5:00/4:27/3:46 Rx
Kehl 4:00/3:25/3:25 Rx
Sabol 4:53/3:54/2:42 Rx
Gunter 4:28/4:58/4:11 (44, 95)
Sarge 4:38/5:15/3:20 (20# MB G2O, 20# DB thruster, 20# MBC)
Mario 5:05/4:??/5:20 Rx
Vince 6:13/6:30/4:25 (35, 14, 55)
In going unbroken. If I call it before the actual WOD I figure I have a 50/50 chance of actually doing it.
I am excited to see the ICA demo WOD/ box tour!! Yay!