Daily WOD – Mar 24, 2020

At-Home WOD #11

Warm Up

400m warm up run

2 rds of: 

  • 10 backward lunge to knee raise (5R/5L)
  • 10 bent over rows (5R/5L)
  • 5 burpee jacks

Workout of the Day

Complete for time:

  • 800m run
  • 100 double unders
  • 50 Russian KB/DB swings
  • 25 burpees
  • 50 Russian KB/DB swings
  • 100 double unders
  • 800m run

Cash Out

  • Side plank – 1 min each side

Cool Down

  • Couch stretch – 1 minute each side

WOD Notes:  Click here to watch a video explanation of today’s WOD. If you don’t have access to a jump rope, you can substitute lateral jumps over a line or a 400m run (i.e., make the 800m run a 1200m run).

Covid-19 Notes: This afternoon the Governor extended all State mitigation measures through April 6. Let’s collectively cross our fingers that 2 weeks from today we’re back in action!!! You all have been crushing the nutrition and workouts this past week; I know we can stay strong for another two. #ICAstrong #staytheffffhome

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This Post Has 74 Comments

  1. Hey All,

    For anyone interested, there are a few ICAers playing chess with each other via the chess.com app. You can find the following players:
    Dan E. – ikes
    Bob K. – Eatchagreens
    Faith – Faithhannah
    John – ICAjohn
    In case you’ve played a lot or if you’re just learning, it’s a grand old time.

  2. Mystery CrossfItter: Steve M.

    1. Good guess! But no!

  3. So after the last workout when are you guys holding chalk sign outs?

  4. 12:37 @ 52.5 DBs

    Hey dad… I mean Governor… Am I ungrounded yet?

  5. 44# KB
    2XSU
    17:46

  6. Mystery crossfitter: decent size muscles, low body fat, home gym w/ assault bike. Must be Dan E!

  7. 30:21
    30#DB KS
    2x SU
    1000m runs( our loop is a little longer than 400).

    Kids won’t run so I’ll figure something out for them later. Open to ideas.

  8. “decent” Hahahahaha.

    Also, there’s NO WAY Dan would ever willingly possess an assault bike.

  9. 20:30
    100 SU, 800 m run, 25# DB and scaled burpees to 15.

  10. 17:07
    .65 mile loop
    2xSU
    45# KB

  11. I’m thinking Austin for the mystery man…

  12. 26:31

    25 R/25 L Russian swings with 32.4lb DB(too clunky to swing with two hands)

    Bad bad decision to do this right after eating breakfast that was not pure carbs 🤮🤮🤮

  13. 17:45
    30#KB
    2xSU
    I definitely would have benefited by John yelling at me, I mean encouraging me, today!

  14. Mado:
    19:53 – subbed Med ball thrusters (20#) for burpees
    —————
    Kelsey:
    20:30 KB 35# RX (I would have loved some extra encouragement on the run today 🙃)

  15. 16:31 26#KB, jump overs instead of DU

  16. 17:35 or 17:52
    Row – su – 35# kb

  17. 15:54
    Felt like a 1000m run but mapmyrun said I was wrong
    Lateral Jumps
    And I didnt have DB or KB so I just did 50 aor squats

    PS- Running on Ridge Pike is super sketchy. Surprised I made it out alive

  18. 14:10 – 26# KB, lateral jumps

  19. 18:35
    30# KB
    DU’s take a lot out of me, so the last 800m Run wasn’t pretty

  20. 30:17
    1000m run
    2xSU
    #35 KB

  21. Nicole-16:56 #35KB 2x SU
    Alex-17:36 #44 KB 2xSU

    Spousal bragging rights for the day 🙌🏻

  22. Kehl – 15:30ish (660m Runs)
    Rach – 15:30ish (660m Runs)
    Fiona – lots of running

  23. 13:47 – 35 lb KB

  24. 28:42,, 200 SU, 45# KB, 20# slamball (using wallball), 45#Kb, 200 SU. Did 400 meter speed walk start and finish

  25. 19:18 2xsu. 50lb DB swings.

  26. 16:15 (70 KB)

  27. “Ricky needs to get better at running.” – Enzo

  28. Jenn
    23:28 #35 DB, DUs
    DB swings got a little sketchy with small hands🤣
    Running still hurts my feelings tho.

  29. 24:01 – 2x SUs, 53# KB

  30. 800m
    150 doubles
    50 RKB swings 70#
    30 burpee
    50
    150
    800
    18:09

  31. 21:31 (#53kb)
    Logan : 14:13 (#20, 25 swings, 100 lateral jumps)
    The other kids did it too but it was pure craziness!!!

  32. Jill 21:58 26.5# kB and side jumps
    Brian 20:58 53# KB; 30 min Hiit and Hills ride
    Jameson 17:25 17.5# kB / 50 side jumps
    John 20:48 53# KB

  33. 19:55 35# DB 200 single unders

  34. Opened up with a 53lbs KB 400m farmer carry to my workout spot behind my apartment building.

    WOD:
    23:20
    53lbs KB
    100x lateral hops (50 each side, was that right?)
    I actually ran yall… I RAN! Both 800s! 😳

    Another 53lbs 400m farmer carry back inside to do the cash out.

    1. Woot! Nice job Kirsten!!

  35. Jim C very tired and scaleish. Ran the whole way, sun dial could have been used but ran the whole way

  36. 19:26, 35#

    1. I also meant to say 2xSU!!

  37. 22:30 – 30# DB

  38. 17:28

  39. No time kept 🙁
    RX + 53# KB
    Thanks for the meat John!! Good thing the FBI didn’t pop out from behind the building!!

  40. Nik 16:00ish (hilly 800m, 4″ driveway paver jumps, 35#, burpees in 1:02)

  41. 30:55 #53 KB. So, my 800m run is steeper then your 800m run. #crushedit

  42. 18:00
    40 # DB
    1 x SU
    1st 800- 3:59
    2nd 800 3:55

  43. 18:05 – 2x SU, 35# KB. Last 800m run felt more like a sad sad shuflle.

  44. 19:36 side to side jumps and scaled burpees

  45. Jimena- 22:55 w/26# KB. 200 SU

    Rich- 22:49 w/53# LB 100 8” Step jumps

  46. 18:34
    900m run around our neighborhood
    40# RKB swings
    .
    Lower back has gone missing after DT

  47. 18:27 – 25#kb, 2x SU, sub butterfly sit ups for burpees

  48. 18:07. 800m straight up Broad St (5-8% grade), 100 DB lateral hops, 35# RKBS.

  49. 21:00 ish
    Row, su, 44#kb

  50. 23:09 35# KB

  51. Erik 35lb Stupid phone died – no time. Took the breath out of me.
    Sara was there too

  52. 22:55 (35# DB, 175 total DU- because gravel. And breathing is hard)
    +700m farmer carry to/from the school track

    1. 21:00 40#

  53. 1200m row
    50kb swings 20#
    25 elevated burpees
    50kb swings 20#
    1200m row

    21:00

  54. 21:25 2x SU

    1. 20:05
      100 stair steps to 8” in place of DUS
      25# lb KB

  55. Got yesterday’s done today, cash out was 1 mile ruck, 20#, final third with the weebowitz!

  56. Rob – 33:56 (800m, 200 singles, 25# RKB swings)
    Traci – 🙂

  57. 17:48, that run was something!

  58. 19:37
    900m run around the neighborhood
    100 SU
    30# RKB swings

  59. 17:44, 44#KB

  60. 19:53 with dog breaks 🙂
    50LBS

  61. 5K row – 22:41
    Then NFT
    10>1 of:
    RKBS (53#)
    Slam balls 30#
    KB Deadlift 70#

  62. Mystery CrossFitter?

  63. 18:53, Rows, SU, 35# kb

  64. OK, what am I doing wrong with the image upload? 🤪

  65. 20:21 25#. SU

  66. I am going to cave and buy a jump rope. anybody have suggestions for one that doesn’t suck that isn’t super pricy? The amazon ones all have obviously fake reviews so I don’t know what is worthwhile….

  67. 23:41:16
    1000m run
    200 SU
    50 DB @40# (unbroken alt hands every 10)
    25 burpees
    50 DB @40# (unbroken alt hands every 10)
    200 SU
    1000m run

  68. 23:14
    1200m run instead of du

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