Complete for time:
- 400m run
- 100 double unders
- 400m run
- 75 box jumps (24/20″)
- 400m run
- 50 pullups
- 400m run
- 25 overhead squats (65/45#, NTE 50% 1RM)
WOD Notes: Shout out to Cate Kelly of CFKoP for designing this workout! Nik and John completed it a few weeks ago and really enjoyed it. Our challenge to our ICA athletes – hang onto that bar and get all 25 OHS in a row!
This Post Has 28 Comments
Whoa! This looks like a fun one! In for the breakfast club!
i didn’t know Cate was so evil, she seems so sweet in person 🙂 sorry i am going to miss out on this one!
This would be awesome if 400m run was not mentioned anywhere in the WOD. In for 4:30!
lol tiana i dont think we want to go down this path again…
For example: Thank goodness there aren’t really heavy clean and jerks in this WOD.
haha Phil 🙂 Kev really heavy C&J’s would be my first preference.
Being sweet is just a front. Have you ever heard the expression a wolf in sheep’s clothing? That’s me. 🙂 But actually Byrnsey made this up. I think he ought to make the trip to Phoenixville tomorrow.
Breakfast Turkey Club!
Gunter – 19:10 (200SU, 24″, G, 45#)
Kim – 25:41 (200SU, 16″, G/P, 35#)
Blake – 25:59 (50DU, 20″, P, 65#)
Lindsey – 24:34 (200SU, 16″, MF, 45#)
Cari – 24:44 Rx
Nice fight this morning! Shout out to Lindsey and Cari for not dropping the bar on the Overhead Squats!
Jimbo : 29:15 RX except (18″ Bench) Do get extra for having to run out of my basement? 136 steps to go up and down out of the basement for each run.
Just a thought.
Linds, you’/re pull ups looked awesome this morning!! They’ve come a long way! (Kim, keep at ’em)!
Thanks girl! Hopefully they will look like yours one day 🙂
4:30 + Me prior to class
Mark – 19:21 Rx
Brendan – 26:42 (100su, 16″, P, 55#)
Korba – 23:46 (200su, 20″, 25P, 65#)
Miranda – 26:08 Rx
Kev – 19:37 Rx
Craig – 19:17 Rx
Tiana – 27:59 Rx
Great work today! The middle part is grueling… Korba ripped through the OHS! …and…Brendan, my apologies for not informing you about 200 single unders. But, you da man for doing the 100 after the WOD!
no prob Mark, I always follow through, Smell ya later….
Haha, did I stink? I didn’t leave the gym since 6:15am and I did my WOD prior to class.
Hahahahaaa! No man, no more than anyone else just a joke, you were sweating the smell of pure crossfit! Hahahahaaha
5:30 – Me prior to class
Mike H. 27:01 (200SU, 20″, Black, 35->15# ROM)
Henry 21:59 (100SU)
Laurie 26:01 (200SU, P)
Chris 19:23 Rx
Maddie 25:15 (200SU, 16″, G, 35#)
Stacey 27:28 ((2)400m(2)200m, 200SU, 16″, Blue)
Phil 23:53 Rx
Great work tonight everyone!
Correction…JUST DID A MUSCLE UP!!! Video coming soon 😉
YEA! Nice job!
Great job on the Muscle up Killa. Next time someone else has to shoot the video.
Awesome Killa!! Let me know where I can see the video.
What are you trying to say, Chamberlain *said in Natalie’s voice*?
Nice job Killa!
That is so awesome Killa! Congratulations for sticking with this until you crushed your goal. We don’t call you “Killa” for nothing! John and Nikki, you guys are just SICK. Come on, 18 and 17 minutes…are you KIDDING me?!
I really must work on Overhead Squats. It took about 2 minutes to do 25 overhead squats, that blows!
Better than me Chris, I was struggling through the overhead
Results from O’Neill’s:
Scott: 19:02 Rx
Cragle 19:55 Rx
Awesome job on your muscle up Sarah!! You get it girl!!!
Congrats Sara on your first MU! We’re bummed we missed it, but thanks to Kev for taking that video! Sara (and Cari) – you now must work on muscle ups 2x a week, no exceptions. Some days you’ll get them and some days you won’t, but get on those rings frequently!!
Times from last week when we did this at KOP –
Nikki 17:17 Rx
John 18:12 Rx