Skill Work: chest to bar pull ups
Then
Complete 5 rounds for time of:
- 5 power clean and jerks (155/105#)
- 10 chest to bar pull ups
WOD Notes: After some warm up we’ll spend 5 to 10 minutes working toward developing chest to bar pull ups. The order of evolution is ring row, strict banded pull up, strict pull up, kipping pull up, chest to bar pull up. Then storm through this CrossFit classic as fast as possible! The power clean and jerks should take less than 30 seconds for the first few rounds.
Meat Notes: Daryl Rineer of Rineer family farms will be delivering some more meat to the gym! He has 1/8ths of beef ($395), 1/2s of hogs ($350) or 40# of chicken ($195). The meat should be arriving in late February (pigs might be March). The order sheet is HERE. Please put your name and how many of each animal you would like.
Hat Notes: We are finally getting ICA knit beanies made! They are the classic ICA burgundy with the white ICA emblem embroidered on the front. There is a sample hat (no emblem yet) on the desk at the gym if you want to see it. If we can get 30 hats preordered, we’ll place the order! The hat order sheet is HERE.
Community Notes: Happy Birthday Murray (a day early, sorry Murray)!
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Welcome Zach.
Happy Birthday Murray!
Happy Birthday Murray!!!!
Wishing you an awesome day Murray!
Happy Birthday Murray!
Welcome Zach
HAPPY BIRTHDAY MURRAY!!
Happy Birthday Murray!!
Breakfast Club Results
Anthony 16:07 Strict
Vinnie 🙂
Jenn 11:40 Rx
Dan E 12:22 (185)
Patrick 🙂
Todd 10:14
Ceil 13:45 (85/MF+MM)
Nicole 12:42 (45, P+MF)
Chuck 14:50 (75, P)
Happy Birthday Murray!!
Happy Birthday Murrrrray!!!
Look at Murray trying to double dip on his birthday wishes. “*gee, if I tell ICA it’s the 19th I can get birthday wishes on Tuesday and Facebook wishes on Wednesday, you know, my real birthday*” Well sir here is one person who has seen through your cunning rouse and will now not wish you a happy birthday on either day. #soshallow #youresovain
Happy Birthday!
Happy Birthday Murray!
Happy birthtomorrow!
Thank you for all of the premature birthday wishes, but unfortunately for the 5:15 class, tomorrow is actually my birthday. That being said, if I had made it in today I would have told people after the burpees.
And Richard, you knowing that today was not my birthday shows me you care and that is all the birthday wishes I need from you.
6:00
Tav 9:20 (PC only)
Dubs 8:26 (75, RR)
Mike C. 9:41 (self assessed DC on C2B)
Patrick S. 10:15 (135)
Nik 8:47 Rx
Andrew 9:32 (105, DC 7pull Pmf)
Erin 11:07 (pull ups)
Daria 8:21 (65, RR)
Karen 9:29 (55, RR)
Jen T. 10:15 (75, 5C2B)
Tobin 8:07 (65, RR)
Stuart 9:30 (95BS, PullUp Pmf)
A. Smith 12:30 (10BS@135)(2 rds of Push press @ 115#)
Coach Fail:
The lovely and talented Mrs. Chamberlin was rockin’ some beautiful clean and jerks and ring rows, but I didn’t put her name up on the board.
My apologies.
Natalie =) (65#, RR)
7:00PM
Alexa 11:00 (75, P+mm)
Katie S 11:30 (85, 5 PU)
Louise 13:43 (45, RR) – first class!
John M 11:58 (135, 35 C2B, 15 PU)
Laurie 9:08 (85, 5PU)
Brittany 10:20 (45, mm+mf)
Dawn 11:35 (45, P+mm / RR)
Melissa 10:45 (65, mm + mf)
James 8:26 (PU)
Results:
9:30
Ron 14:12 (7pu/rd)
KTN 12:40 Rx
Pugh 12:04 Rx
Fenn 12:43 (P+MF, 60/45)
Matt S> 12:55 (115)
4:00
OMC 11:40 (5c2b)
Tom S. 9:05 (pu, 115)
Austin 6:59 Rx
Paul 9:42 (135x7hpc)
Danielle 13:30 (strictx7, 75)
Lombardi 8:03 (85, pu)
Bre 10:36 (105pc, push ups)
Brooks 11:30 (strictx5, 90)
Mitch 12:50 (65×7, pux7)
Jon 10:41 (135x7pc, 7pu)
Robbie 8;34 Rx
5:00
Tyson 14:22 (5jpu)
Duris 13:51 (pu, strict)
Boelker 7:12 Rx
Nadine 9:26 (45)
Kelly D. 10:34 (80, 6xJPU)
Tanya 10:20 9115pc, 5 pu)
Tim 11:42 (95)
Caine 7:50 (95)
Kelly k. 6:59 (75, jpu)
Dani 10:56 (85)
Nikki K. 8:26 (65)
Tina 10:10 (65, 5 pu ish)
John 5:00 Rx