Daily WOD – Jul 6, 2016

Vanessa
Vanessa’s first rope climb!

AMRAP in 3 minutes at each of the following stations:

  • rope climbs
  • tire flips
  • box jumps (32/24″)
  • pistols
  • keg/stone to shoulder

Rest 1 minute after each station.

WOD Notes:  Just a heads up that the tire flips and keg/stone work are wrecking balls on the posterior chain.  The beauty is that this is an AMRAP so if you start feeling your back get a little sore 2 minutes into either of those stations you can just hang out until its over.  Then crush the rest.  Don’t forget your high socks for rope climbs!

Community Notes: Happy Birthday Natalie!

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This Post Has 16 Comments

  1. Nikki k

    Happy birthday Natalie!!

  2. Lindsey

    Happy Birthday friend!!

  3. Kehl

    Happy birthday Natalie!!!

    1. Erin Burke

      Happy Natalie Week (because it’s definitely more fun celebrating for more than a day)!

  4. Kerri

    Hope you have a beautiful birthday Natalie!!

  5. Sabol

    Happy Birthday Natalie!

  6. Dave

    HBD Natalie!

  7. Chris S

    Happy Birthday Natalie!!!

  8. Tyson

    Happy Birthday Natalie!

  9. Dave

    There’s a storm drain collapse that is being repaired at Bridge and Church. Bridge Street, as of 3:30 PM, is still shut down to through-traffic. Anyone coming to p.m. classes should plan the long way around town.

  10. Phil

    Happy birthday Natalie!

  11. ICA admin

    Results:
    5:15
    Nicole 3, 35, 21, 50, 16 (20″, 35#, 55k)
    Andy 3.5, 35, 21, 35, 7 (26″, 35#< 75S) Ed 2, 17, 21, 22, 7 (70# GS, 145 S) Zach K. 5, 32, 25, 35, 6 (44, 115S) Marissa C. 18RR, 62, 25, 36, 12 (35#, 20", 55K) Smith 5, 25, 25, 26, 4 (70, 145S) Karen 21pu, :), 26, 40, 5 (16", 26#, 75#S) Jenn 2+1LL, 52, 26, 81, 1 (26", 115S) John M. 5, 29, 26, 5, 6 (53# GS, 105K) Patrick Z. 2, 49, 9, 45, 9 (35#, 26, 55K) Ceil 2+RP, 45, 9, 50, 28 (140DL, 16") 6:15 Jenny 4, 26, 23, 20, 2 deads 145 Vinnie 6, 47, 23, 40, 13 (75K, 24", 44GS) Ryan 4, 36, 25, 47, 5x175S (26", to 20") MIssy 5, 52, 25, 41, 8x75S (20", 44) Tyson 3, 35, 25, 36, 20 (85PC, tape, 24" SU) Erik 3, 36, 23, 37, 8 (115S, 24", 53GS) 9:30 Stevee 7, 31, 19, 34, 8 (53#GS< 27", 145S) Tina 3, 31, 19, 29, 7@75S (20/16") Jess V. 6, 35, 50, 26, 12@55K (SH hits) Jim C. 2, 20, 19, 25, 19 (75K, 24", 20# GS) Vollmer 8, 35, 21, 24 to 12", 6 (145S) Brooks 6, 42, 21, 44, 8 (75S, tape, 53#) Quinn 4, 33, 21, 26, 6 (75S, to 12") Sean 4, 28, 21, 16, 15 (75S) Ron 2, 23, 21, 31, 6 (145, 70#GS, 27") Jen C. 7, 63, 21, 48, 12 (75S) 4:00 Kelly K. 4, 35, 22, 22, 12 (24", 1/4" pistols, 75S) Vanessa 4,33, 22, 20, 11 (24", 44GS, 55K) Patrick S. 7, 39, 22, 26, 6 (145S) Lombardi 6, 48, 20, 40, 9 (75#) Cam 5, 44, 20, 26, 13 (53#GS, 75S) Duris 5LL, 26, 20, 33, 7 Rx (145S) Amanda 1, 19, 25, 21, 7 (24", 13, 75S) Bob K. 5, 18, 25, 38, 10 (Rx, 105#K) Pat B> 4, 22, 25, 38, 5 (24″, 44GS< 115S) Bre :), 25, 16, 32, 15 (30", 75#S) Mike C> 3, 31 16, 23, 8 (pistol on box)
    Shawn 6, 33, 16, 48, 13 (24″, 20# GS, 75)
    Janet :), 36, 11, 29, 19 (20″, 35KB, 75S)
    Fili :), 27, 11, 16, 7 (27″, 16#, 115#S)
    Brian :), 36, 11, 23, 8 (24″, 44, 75S)

  12. Natalie

    Thank you everyone!!! 🙂

  13. Dave

    5:00
    Member Rope/Jump/Tire/Pistol/Keg-Stone (scale)
    Tina 4/37/32/39/15 (20″, 26#/20″, 75K)
    Kenny 3/41/;)/40/20 (24″, 44#/16″, 115S)
    Filchner 5/25/16/28/10 (44#/20″, 115S)
    Tim 5/35/;)/49/25 (27″, 35#/16″, 75S)
    Mitch 1/41/16/35/12 (443/20″, 75s)
    Emmy 2/53/12/60/23 (16″SU, 75S)
    Bob B. 1.5/27/22/;)/10 😉
    Ryan P. 7/37/33/50/23 😉
    John 3/23/33/33/6 (165K)
    Chris 6/33/33/51/12 (rope attempts, 18”, 16” Su, 75S)
    Tav 1/28/19/32/18 (53#/20”, 145S)
    KTS 8//23/30/15 (24”, 115S)
    DK 5/34/19/31/14 😉

    1. Dave

      So many numbers…

  14. Kehl

    6:00
    Danielle 4, 30, 13, 22, 6 (20″, 75#stone, shared giant tire)
    Pete 4, 35, 13, 29, 13 (75# keg, 24″ box)
    Tobin 5, 51, 13, 39, 21 (20″, 75keg, shared giant tire)
    Dave 8, 27, 31, 40, 12 (giant tire, 53#, 115/145)
    Jake 12, 39, 31, 40, 24 (pulls, 32″, giant tire, 35#, 75# stone)
    Dubs 🙂 36, 31, 35, 15 (24″, giant tire, 35#, 75 stone)
    Sikora 7, 50, 28, :-), 20
    Erin 4, 32, 15, 33, 15 (giant tire with Dan S, 35#kb to 16″ box, 75# stone)
    Dan S. 8, 24, 15, 45, 18 (giant tire with Erin, 75# K2S)
    Theresa 14, 30, 19, 35, 16 (pulls, 16″, stone)

    7:00
    Dennis 30, 35, 18, 25+?, 10+? (RR, 16″ step-ups, 16″ step-ups, 105 keg)
    Conn 5, 32, 12, 20, 15 Rx
    Gary 16, 21, 12, 38, 15 (Pulls, 20″ jumps, 16″ step-ups, stone)
    Alexa 4, 28, 18, 38, 19 (1/2 RC, 16″ pistol, stone)

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