Complete for time:
- 40 Burpees
- 40 Hang power snatch (95/65#)
- 40 Box jumps (24/20″)
- 40 OH walking lunge (50/35# DB)
- 40 Ring dips
- 40 KB swing (53/35#)
- 40 Wall balls (20/14# to 10/9′)
- 40 Toes through rings
Schedule Notes: We will have a modified schedule next Thursday and Friday due to Thanksgiving:
- Thurs 11/23: Join us for ICA’s House WOD, “The Firebird!” We’ll open the gym around 7:00am and set off informal heats at 7:30, 8:00, 8:30, 9:00 and 9:30 (though you are welcome to start on your own at any time). Doors close promptly at 10:30. To see a description of the WOD, check out last year’s post, HERE.
- Fri 11/24: We will run 3 classes: 8:30am, 9:30am, and 5:00pm. Sign up early to ensure your spot! If you need an earlier or later class let us know; we will add class times if there is enough interest.
This Post Has 5 Comments
5:15am
Blk and rd- bands used for Ring Dips
Alan S. – 288 reps (30 min cap; 20 PC at 75,35DB, blk)
Ed P. – 28:30 (Tuckups; PC)
Frank W. – 27:43 ( Tuckups; 1/2 reps w/ blk)
KTS – 25:13 (blk)
Megan S. – 304 reps (30min cap; 45lb PS; 20Db, blk and rd)
Nicole W. – 🙂
Murray – 240 reps (24min of work; stepups; blk)
Danielle S. -32:05 (1/2 blk 1/2 bw; 45lb PS; 25DB; WB 8’)
Elissa – 26:18 (blk)
Why am I sick today? This looks like a great one!
6:15
Fili 41:17 (1/2 ring dips)
Emma 🙂
Chris M> 34:30 S
Zane 39:34 S
Iggy 26:32 Rx
KtL 27:20 (25,45, MF)
Jrod 30:20 S
T 38:08 (MM/MF)
9:30
Barry 32:42 S
Joel 39:42 S
Natalie 🙂 S
Tiffany 29:56 S
Allison 26:47 S
Moira 28:15 S
Jen C> 25:20 Rx
Ceil 26:23 S
Paul 29:07 S
4:00
Pugh 23:35 (t2b)
Austin 19:24 (t2b)
Vicki 21:11 Rx
Kyle 29:37 S
Jenn 24:33 24″
Saritha 30:00 S
Cindy 23:30 S
Tom S> 30:00 S
Shawn C> 25;25 S
Rey 24:25 S
Drake 30:00 (t2b, -10)
Jimbo 30:00 (t2b, -1)
5:00
Caine 😉 s
Duris 25:52 DC Rx
Mike C. 😉
Robert 29:09 s
Marissa W. 30:20 s
Tanya 29:07 s
Sabol 31:18 s
Tim 30:20 s
Chase 😉 s
Eq 20:46 s
Luke M. 25:31 s
Nikki K. 23:37 s
Chris 23:20 s
6:00
Alexa 23:40 s
Curtis 31:54 s
Boelker 20:29 Rx
Erin 25:26 (blk)
Kerry 27:38 s
Mel 25:21 s
7:00
Derek E 29:25 s
Shawn 27:42 s
Missy 24:09 s