Daily WOD – May 23, 2019

Welcome Ana!

Partner Interval 

Complete 12 rounds for time of:

  • 300/250m row
  • 15 burpees
  • 25 sit ups

WOD Notes:  Partners alternate every movement.  Partner 1 will row, then partner 2 will burpee, and partner 1 will do sit ups. Continue until 12 rounds total are done.  Choose a number of burpees that you’ll be able to complete in < 1 minute each round. There will be a 35 minute time cap. Make your transitions fast!

Community Notes: This Friday, CrossFit Main Line in Ardmore is hosting their 7th annual 24 in 24 event: 24 Heroes in 24 Hours. Starting at 9:30am Friday morning, athletes will perform a “Hero WOD” every hour for 24 straight hours. The event serves as a fundraiser for HAVEN – formerly the Philadelphia Veteran Comfort House. ICA athletes have supported this event for the last several years, and a large number of ICAers are headed down for  all or part of the 24 hour event. If you’re interested in participating, it’s not too late to sign up! Spectators are also welcome at ALL hours of the day or night.

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This Post Has 5 Comments

  1. 5:15 class request line

    This seems like the perfect workout for some Yacht Rock Radio. Easy like Sunday morning….

  2. Tanya

    Curtis 6+3 (15db, tuck)
    Dan R 7+7 (sux2)
    Boelker 9+2 (7dev.press)
    Mel 🙂
    Patrick Y 6 (65, rope pulls x3, sux2)
    Quinn 🙂
    Ray Z 7+3 Rx
    Tobin 🙂
    DT MAth:)

    Elissa 🙂
    Ray F 🙂

  3. Kehl

    Vollmer (10 burpees)
    Warnek (10 burpees)
    Fili (chargers)
    BWat (16″ box burpees)
    Craig (3×15 T2B, 3×12 T2B)
    Iggy (3×15 T2B, 3×12 T2B)

  4. ICA admin

    Mitch & Steve: 32:24
    Pat (10 burpees) & Shawn: 31:10
    Nik, Catherine, Robbie: 28:44

  5. ICA admin

    Tom G. and Barry 35:03
    Zach and Ian CA 30:54
    JOe McG + Joey + Kelly G. 26:04

    5:00 pm
    Kirsten (bar pu, crunches) + Whitney (bar pu, paloff) + Jesse Sy (20su) 26:40
    Dan R. (15 v-ups) + JEff C (20 su, 12 burpees) 30:59

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