Power Squat 1-1-1-1-1-1-1
Then
5×5 seated box jumps (tall box)
Schedule Notes: Remember there will only be the 7:30 barbell and 8:30 class today. You may complete this WOD during barbell.
Throwdown Notes: Get jacked up!!!!! Today we’ll have an epic battle for year-long bragging rights at ICA. Only one male and one female can come out on top, but everyone will experience a fun day of working out, pushing yourself to new limits, cheering on your peers, and then celebrating a job well done over beer and food. Athletes should arrive anytime between 9:30 and 10:00am. We’ll brief the standards at 10am – all athletes and morning volunteers/judges should be present. First heat kicks off at 10:30. There will be pizza/beer and whatever else you bring. There is still plenty of space available for the potluck! It is a good idea to have some food ready to eat after each event to keep energy levels up.
This Post Has 0 Comments
I’m bringing venison & sausage chili. 😉
If your not first your last!!
That cougar ripped my crystal gale shirt!
Milk and pasta are 2 really good in between meals. I would say, eat 2cups of pasta (chicken Alfredo) and wash it down with 2 cups of whole milk. You will be ready for the next event! Good luck everyone!
For a mere $4/box we could have all the girl scout cookies you could want for a mid-event recovery food. It sounds like Kehl is bringing milk for everyone so it only seems logical.
Lol Rick. Your daughter is welcome to come sell cookies!
My money is on Rey
Thanks for the vote of confidence Whit but I couldn’t participate. Maybe next year.
Little late to the party, but I hope everybody kicked ass today. Sorry I couldn’t be there to cheer you on.
So proud of all of the athletes that competed today! You all did an awesome job!!! 🙂
Congratulations guys and ladies!!! Way to kick butt 🙂
Congrats to the winners! So exciting to watch. We really do have amazing athletes. One of these days, I’ll actually make a group photo!
Congratulations to all of the winners and to everyone who competed!!
Congrats to everyone who did the throw down! It was rough but fun in some weird way that crossfitters would only understand. I never would have thought I’d be able to do half the things I did today a year ago when Rey and I started. Thanks Nikki and John for the great coaching!
Great work by all who competed and congrats to the winners!
Thank you John, Nikki, coaches and atheletes for the motivation and endless support. And a special shout out to the judges.
Congrats to Dan and Katie and all the podium finshers. I wanted to also say thanks to Nikki and John for letting Deirdre set up to sell her cookies. You made one happy little girl. Also thanks to all who bought from her, she was very excited. The throwdown was a blast yesterday, I’m glad I backed back in after backing out.
Congratulations to all the competitors, and many thanks to John, Nikki, the coaches, and the volunteers for making this happen, and for all your motivation along the way. This was a blast, and just another reason (in a long list of many) that I’m thankful to be a part of ICA. Alright, typing this was enough work for the day. Back to bed for the next 12 hrs.
Power squat:
Kelly 135, 28″
Nikki K 125 (PR!), 23″ (PR!)
Joel 205 (PR!), 24″
Jon 125, 24″
MJ form, 26″
Moira 60, 26″ (PR!)
James 205,
Maggie 185, 20″
Heidi 115, 20″
Rey 305, 32″