Welcome Frank! (First class!) 
- Welcome Jim – First (official) class (at ICA)!!
For time
- 250m row
- 25 push press (75/55#)
- 25 sumo-deadlift high-pull (75/55#)
- 25 toes to bar
Rest
Then 200 m row and 20 of each
Rest
Then 150 m row and 15 of each
WOD Notes: This is an interval workout in which you will go for a max effort at a short workout, then have time to recover before the next two rounds.
This Post Has 13 Comments
In for 4:30!
I’ll be in at 4:30. I’m having a hard time gauging how afraid I am of this. If John replies with, “This is gonna be a fun one” then I’ll know.
i’ll give you a hint, Joe:
there’s a rest between rounds. this is never a good sign 🙂
I will say it then joe, this is gonna be a fun one! Be afraid. Be very afraid!
In for 430…I am also nervous about this WOD….
Ah, the monthly “3-short-intervals-make-me-want-to-puke” WOD. I look forward to this one. 🙂
Joe, this should be a fun one.
where is the “like” button?
My trip wAs going pretty badly, and then I found a crossfit gym in my resort.
It was 72 degrees and I was outside doing Joes Bday WOD.
265# x 2 front squat
5:50 (clapping pushups)
Nice squats Kev!! I heard the trip was a bit of a nightmare… but 72 degrees and sunny doesn’t sound too bad!
Results from today – Interval 1, 2, 3 (scales/mods)
Mike S 5:18, 4:59, 3:26 (15-12-10 T2B)
Joe 4:54, 4:44, 3:24 Rx
Phil 5;27, 5:53, 3:57 Rx
Emily 5:25, 4:52, 3:11 (35#, knee raises)
Dan 5:52 Rx (1st round only)
Nick 6:00, 6:06, 4:33 (55#)
Nikki 5:04, 3:55, 2:45 Rx
Craig 5:26, 4:36, 3:27 Rx
Mark 4:20, 4:22, 3:12 Rx
Mike K 5:53, 5:41, 3:54 (65#, 15-12-10 T2B)
Jim 5:05, – , 2:43 (35, 15-12-10 knee raises)
Killa 5:41, 5:00, 3:24 Rx
Cari 5:53, 4:52, 3:20 Rx
Frank 5:27, 4:25, 4:34 (45#, 15-12-10 high knee raises)
Chris 6:10, 5:41, 3:29 Rx
Jimbo 5:52, 5:36, 3:53 (30# DB press, 15-12-10 T2B)
O’Neill’s Garage Results:
Note: We don’t have a rower so we ran out the driveway, past the truck, around Gracie poo, turned the corner (slightly through the bush), and ran over broken, uneven sidewalk.
Barb: 8:03, 6:36, 4:27 RX weight (toes-to-Barb raises)
Spotts: 6:35, 5:21, 3:50 RX weight
Brian: 4:33, 3:31, 2:35 (baby kettlebell sub for sumo deadlifts)
Any one interested in working out with us at the garage next snow storm? Double unders on an icy driveway are the newest workout craze!
Spotts I’ll just admit it – I am not tough enough to work out at OG!!! You guys are nuts 🙂