Daily WOD – May 30, 2014

Hang Power Clean 3-3-3-3-3


30R/30L sledge hammer hits NFT

WOD Notes:  Compare to 110906.

Community Notes:  Happy Birthday Coach Kehl!!

Murph Notes:  We have changed the class times in Mindbody for Saturday.  We will be running small heats (8 people) each half hour starting at 8:00 a.m.  Barbell club will still be held from 7:30 to 8:30.

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This Post Has 37 Comments

  1. HBD Kehl!!

  2. Happy Birthday Kehl!!!!

  3. Happy birthday buddy enjoy your day!

  4. Happy birthday, Mark!!!

    1. Also, I wanted to wish a hearty “GOOD LUCK” and “KICK BUTT” to the ladies that are participating in tomorrow’s Girls On Girls competition.
      Hope your day is filled with fun (it’s pretty much guaranteed to be). Cannot wait to hear the recaps. 🙂

  5. Happy birthday, Kehl! Hope it’s a super fun day!

  6. Happy birthday!!! Have a great one!!

  7. Happy birthday, Mark! Hope u have a great day!

  8. Day early…but I’ll take 2 days of birthday wishes!

  9. Happy Birthday!!! Kehl 🙂

  10. Happy Birthday Kehl

  11. Happy Birthday Kehl!

  12. Happy Birthday Kehl!!

  13. happy birthday!

  14. Happy birthday Kehl.

  15. Happy Birthday Mark! This one’s from the heart.

    1. Brilliant

  16. Here’s my follow up present to last year’s prancercise video I never really got you.

    1. Rick, thank you for that – now please please please get one of these blue outfits for our next workout – hey thanks 🙂

    2. “get one?”

      Don’t you mean, “bring your…”

  17. Happy birthday Kehl – hope its the best one yet..that you don’t remember.

  18. Happy Birthday Prancer!

  19. Happy Birthday Kehl 🙂

  20. Happy Birthday Kehl!! 🙂

  21. Happy Birthday!

  22. Happy birthday Mark!

  23. Girls on Girls II – Alright, we have two teams competing Saturday at CrossFit Harmony.
    Tanya and Jen N.
    Katie N. and Jenn

    This could be epic. I am serious.

    So, who’s going with me to support our super badass ICA ladies?

    1. Side Note: So I am on 4-5 days of rest, trying to avoid the blog so as to not taunt myself… I come on here just to get some competition support for the ladies, and see that 3RM HPCs are programmed… and sledgehammers are involved?


      Damnnit. I won’t be back after 8:59PM tonight.

  24. Happy birthday Mark!

  25. HBD! KEHL!!!

    1. Happy birthday!

  26. Joe, that was so nice of your son to sing happy birthday to me.

  27. If any ladies are interested we have an open spot for the girls on girls competition tomorrow. It is being held at CrossFit harmony.

    Also good luck to the ladies that are competing. I am sure you guys will do great. Wish I could be there to support you.

  28. 6pm Results

    John 280
    Rob H 185
    James 225
    Mel 105
    Pete 105
    Steve 105
    Rachael 115

    Great job tonight! Big numbers!!

  29. Results:
    Hoagie 175
    Marissa 105
    Linds 125
    Mohyeed 175
    Eric P. 165
    Patrick 145
    Byron 165

    Kim L. 115
    Brian 155 (form)
    Korba 145
    Ron 175
    Moira 50 (4 sets)
    Paul 135
    Katie L. 105

    Matt C. 225
    Rick 155
    Fili 175
    Scott 195
    Hilary 132.5

    Adam 135
    Steve K. 185
    Jeremy 195
    Stuart 140
    Anthony 190
    Pugh 175
    Chris 80
    Alicia 75
    Jess S. 95
    Anna 95
    Kathy 70
    Kerri 85

    Kev 220
    Zoo 255
    Kyle 175
    Nik 143
    Sarge 115
    Jeannette 75
    Chase 195

    John 280 PR!

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