Daily WOD – Jun 5, 2019

Welcome Tom G!

Complete 3 rounds for time of:

  • 10 bar muscle ups
  • 35 wallballs (20/14# to 10/9′)

WOD Notes:  The scale for bar muscle ups will be either 2x slam balls -OR- 2x pull ups.

Iron Phoenix Notes:  Our 6th annual “Battle for the Iron Phoenix” is only 10 days away! Read below for details, then go reserve your spot!

What is it? The Battle for the Iron Phoenix is a members-only fitness challenge from which we crown the “Fittest in ICA.” In years past, the Battle was run as an in-house competition that took place over a 4-5 hour day.  This year, we have a new format: we’ll run two 90 minute classes, each led by a coach, during which members will complete 3 workouts (a strength WOD, a monostructural cardiovascular WOD, and a “classic” CrossFit WOD). The format change is to encourage ALL of our members to participate… even our newest athletes and those who have never done a workout Rx.  We will crown our fittest male and female based on those who complete the workouts Rx, but everyone who participates is guaranteed a good time and an awesome 90 minutes of fitness!

When is it? Saturday June 15. One class at 7:30 am the second at 9:00 am. You are encouraged to attend one and hang out for the other to cheer folks on!  Anyone who can’t make it Saturday will be allowed to complete the workouts at Open Gym on Thursday, June 13.  Thursday night athletes will still be in the running for getting their name on the Iron Phoenix trophy!

How do I sign up? Just like you would for any other class, sign up via Wellness Living and then check the blog on Monday June 11 to see what the 3 workouts will be!  See you there.

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This Post Has 8 Comments

  1. will we know the wods in advance 🤓

  2. yea…just read the notes in full. June 11!

  3. One other clarification- As in years past, coaches are not eligible to win… but given the new format they are absolutely encouraged to participate!

    1. Tee hee…

  4. 4PM
    Tom 9:24 (10SPU, 16#WB)
    Heath 9:18 (2xRR, 10#WB)
    Catherine 12:51 (10KPU)
    Becca 12:34 (2xRR, 8#)
    Shawn 11:09 (12PU)
    Rey 🙂
    Mitch 11:30 (30# slamballs)
    Cindy 12:56 (15PU, 12#)
    Morgan 7:56 92xRR, 12#)
    Steve 13:13
    Kyle 11:35 (12SPU)
    Marissa 14:34 (20PU, 8#)
    Janet 12:39 (2xRR)

  5. 5:00
    Tim 11:50 (30slam, 16)
    Nikki K. 12:26 (30slam)
    Jeff 10:04 (30slam, 14)
    Bob B. 12:36 (20slam/pull-ups, 25wallballs)
    Lombardi 😉
    Smith 😉
    Shawn 😉
    Robbie 😉
    Alex W. 13:47 (30slam/pull-ups)
    Dan T. 😉 Many MUs, many more attempts.
    Quinn 😉
    Joe Fidness
    Tanya 😉
    Eq 8:13 (Inverted rows)
    John 10:52 (DCWB Height)

  6. Results:
    5:15
    Faith stuff
    Steve M. was here
    JIm C. 12:00 (30# slam, 16# WB)
    keith 14:26 (20pu, 14# wb)
    Matt B> 🙂 (band pu)
    Anne Marie banded pu
    Dan E> 14:13 Rx
    Kelly G> 9:18 (10# WB, MF)
    JEsse St 🙂
    Jake 14:03 (20 KPU)
    Ceil1 4:15 (P PU)
    Zach 11:24 Rx
    KtS 4/6/8 MU
    Danielle 13:48 (JMU, 20WB/rd)
    Murray 9:30 (10×135 Bent over row, 10 push ups)
    Frank N. 12:58 (banded mu, 20# to 9′)
    Bill 🙂
    NIck L. 9:42 (2xpu, 16#)
    Hannah 12:09 (12#, pull ups)
    —-
    6:15
    DE 11:42 Rx
    Fili 13:56 (15 strict pull)
    Ricky 🙂 (PMU)
    BWat 12:43 (14#, #19 bar row)
    Ian Cu 12:11 (P, 12#)
    Ron 🙂 (pu)
    Vince 11:44 (14#, JMU)
    —–
    9:30
    Jenn 14:50 (14#x20)
    Joel 12:57 (15 pu/p)
    Paul c2b/16, 14:52
    NIcole 10:56 (10pu)
    Daria 10:48 (2xRR, 10)
    Ed 15:15 (2×50 SB)
    Andrew 13:22 (15/10/10pu)
    Becky 11:00 (RR, 6#)
    Stacey 10:50 (RR)
    Betsy 14:07 (20 BDB, 35# ball squats)
    LInda 9:29 (15RR)
    Megan V> 10:50 (7c2b, 10#)
    —–

  7. 6:00
    Rocco Fitness
    John C 14:40 (15pu, #16)
    Mel 11:57 (12#, 20 slam @#20)
    Erin 9:24 (20 slam @30)
    Erik 13:05 (14#, 12 pu)
    Curtis 15:0 (10pu, 8#)
    DT MAth
    Ray Z 16:05 (6-6-2 MU)
    Alexa 11:14 (12#, #20 slamball)
    Brendan 🙂 (20cal,10pu)
    Dan R 12:12 (16#, 20pu)
    Moira 11:16 (2xRR, 10# squats)

    7:00
    Tobin 9:11 (12#20 slam @10)
    Watson 🙂 (8#-depth, 20 slam @20)
    Sydney 9:59 (10pu, 10#)
    Elissa 9:01 (slam @30)
    Blythe (10#/6#, 20slam @20)

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