In teams of 4, complete for time:
- 400m run
- 100 box jumps (24/20″)
- 400m run
- 200 wallballs (20/14# to 10/9′)
- 400m run
- 300 KB swings (53/35#)
- 400m run
- 400 double unders
WOD Notes: Two athletes can work at a time on the box jumps, wallballs, KB swings and double unders. All athletes must run each 400m. (The first athletes back in the door can start reps of the next movement – you do not need to wait for all 4 teammates to return.)
Community Notes: Good luck this Sunday to Dave, Erin, Austin, Vicki, Ray, Mel, Tim, Daniele, Lombardi, Rocco, Ash, Joe S., Ron, Tina, Nikki K, Tom S, Kelly K, Jimbo and Jenn! That’s 19 ICAers headed to CrossFit Del Val for a competition from 9-3:30. Cheering section is welcome! Meet at Root Down Brewing Co. at ~5 for some festivities afterward. Cheering section also welcome!
Community Notes: Happy Birthday Karen Smith!
This Post Has 14 Comments
Happy day to Karen!!!!!
Happy Birthday Karen!!!
Happy Birthday Karen!!
Happy birthday Karen!
Happy birthday Karen!!
Go Karen it’s ya birthday! Xoxo
Happy happy birthday Karen!!
Happy Birthday Karen.
Happy birthday!!
HBD Karen! Nice workout you picked to add burpees to!!!!
Good Luck ICA’rs!!
Yooo Karen happy birthday!
7:30
25:15 – Hightower & Da’ Boyz
Kyle (20″, 44, su)
Pete (20″, 9′, 44, su)
Tav Rx
Robert (44, su)
23:25 – 4 Cheetahs and a 5th Wheel
Tina
Nikki K.
Karen
Tom
Smith
_______________________________
8:30
22:40 – Gettin’ Iggy Wit It
Tav (2nd time…sans run)
Iggy Rx
Todd Rx
Mike Rx
27:30 – 4 Amigos
Fili
Bob K.
John C.
Rey
21:42 – 5 Girls, 2 Blue Balls (14# wb)
Brooks
Elissa
Tiffany
KTS
Heather
_______________________________
9:30
27:50 – Don’t Mess WHIT Us
Catherine (su)
Sara (su, 8, 26)
Whitney (su, 12, 26)
Christine (su, 14, 35)
30:30 – Ceil Team Fit
Sophia
Erik
Ceil
Jen C.
26:07 – Lu Luke, Sha Shawn
LLombardi Rx
Luke
Shawn C. Rx
Shawn G.
23:53 – 3 Men And A Baby
Ash
Chris
Craig
PTS
Teams of 5 did 125, 250, 375, 500 reps