Daily WOD – Jun 15, 2019

It’s time for the 6th Annual Battle for the Iron Phoenix! Who will rise to the challenge of completing 3 WODs in 90 minutes? Come on out for a morning of fitness and fun!

WOD 1 — 15 minute time cap

  • Find a 1RM clean. Be sure that someone – anyone – sees your highest lift!

WOD 2 — 15 minute time cap

  • Run 1.25 miles (5x400m run).

WOD 3 — 10 minute time cap

  • Complete 18-15-12-9-6-3 reps for time of:

    • Power clean and jerks (115/75#) 
    • Pull ups (rounds 18-15), C2B pull ups (rounds 12-9), bar muscle ups (rounds 6-3)

WOD Notes:  We will be moving quickly to stay on schedule.  The warm up will be brief so it would be a good idea to show up well before class time and start warming up and mobilizing ahead of time. We also encourage our more experienced members to guide/mentor some of the newer athletes, since the quick pace and large class sizes will make it harder for the coaches to work 1:1 with everyone! The timeline in each class will be as follows:

  • 0 to 15 minutes – Warm up/instructions
  • 15 to 30 minutes – Find 1RM clean
  • 30 to 35 minutes – Clean up bars and get ready for run
  • 35 to 50 minutes – Run!
  • 50 to 60 minutes – Set up for WOD 3. (The first 15 runners in the door will comprise Heat 1 for WOD 3.)
  • 60 to 70 minutes – WOD 3 Heat 1
  • 75 to 85 minutes – WOD 3 Heat 2

Spectators are welcome and encouraged!

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This Post Has 2 Comments

  1. Results:
    7:30
    Bri 110PR!/9:55/77 (45#, BPU)
    Christine 95 PR!/10:59/70 (55, BPU)
    Chris W. 75/9:28/:)
    Cindy 100 PR!/8:04/72(55, P band)
    Craig H. 175 PR!/7:25/76 Rx
    Dan 260/7:30/98 Rx
    Dan R. 145/7:40/48 Rx
    Danielle 110PR!/9:01/72 Rx
    DE 245/6:44/90 Rx
    Erik P. 175/9:59/50Rx
    Franco 210PR!/10:27/66 Rx
    Frank 235/7:55/82 Rx
    Stem 160/8:14/85 Rx
    Heath 90 PR!/10:30 (mile)/:)
    Josh 235 PR!/7:50/88 Rx
    Kelly G. 95 PR!/7:35/82 (55 band)
    Maureen 45/8:15/111 (35PP, RR)
    Nicole W> 127.5PR!/8:49/86 (55, P)
    Rachael 115/8:52/:)
    Ricky 235/6:28/108 Rx
    Tom S. 190/9:01/73 Rx
    Tom G> 125/9:47/59 (95, band)
    Vince 125 PR!/8:17/58 strict pu
    —–
    9:00
    Smith 225/8:44/:) 7:08 mile PR!
    Dan T. 165PR!/7:02/79 (95#) 5:31 Mile PR!
    Boelker 245/7:24/116 Rx
    Erin 150PR!/8:20/84 Rx
    Ian C. 115/10.45/99 (DB, RR) 8:22 mile
    Jenn 165/8:49/109 Rx 7:00 mile PR!
    Jesse 120//2:10/51 Rx 6:40 Mile PR!
    JOhn C. 190 PR!/8;45/71 (95) 6:35 Mile
    Kyle K. 210PR!/8:57/:)
    Kehl BS/7;21/9;15 (135DL, cal row)
    Quinn 235PR!/7:42/74 Rx
    Bob 245/10:45/:) 7:50 Mile
    Ron 🙂
    Iggy 265/7:38/100 Rx
    Sean R. 185/8:27/86 Rx
    Steve K. 185PR!/8:50/71 Rx 6:56 mile
    Tanya 205PR!/8:38/90 Rx 6:56 mile PR!
    Tim 140/7:42/65 (95) 6:14 mile PR!
    Robbie 255/7:14/108Rx
    Vollmer 205/7:57/70Rx 6:24 mile
    Tobin 132.5 PR!/9:20/:) 7:35 Mile PR!
    KtM 97PR!/9:17/65 (P, 55) 7:26 mile PR!
    Alex D. 75/9:07/:) 7:10 mile PR!
    ——
    Note: The 4x400m mile turned out to be .93 miles so it isn’t completely comparable to our normal mile route. That said, many of you DESTROYED your previous mile times even knowing you had more running (and events) ahead of you. It was a pleasure to see so much fitness in one morning!
    ——
    Official scoring can be found here:
    https://docs.google.com/spreadsheets/d/16Jpb4IjRY7Ljb-JLSN7cN7ZVph6efukuZIm41fNuQvM/edit?usp=sharing

  2. Congrats to all of you guys!!!

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