Daily WOD – Nov 24, 2014

Thanks to all our guests who joined us for our first Friends & Family WOD! We hope to see you back next time!
Great job to all our guests at our first Friends & Family WOD!
Friends and Family WOD underway
Friends and Family WOD underway

6 minute clock to complete:

  • 800m run
  • AMRAP push ups

5 minute clock to complete:

  • 600m run
  • AMRAP sit ups

4 minute clock to complete:

  • 400m run
  • AMRAP kettlebell swings (53/35#)

3 minute clock to complete:

  • 200m run
  • AMRAP air squats

Community Notes: Join us on Saturday for an ICA turkey bowl football game. Meet at 11:00am at Veteran’s Park in Phoenixville. All are welcome!

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This Post Has 13 Comments

  1. Nice job yesterday!

  2. Yay!! Running!!

  3. So much fun this morning doing this workout.

    1. We have some decidedly abnormal definitions of fun in our household, as you can tell. It is one helluva workout, though.

  4. Any rest between rounds or straight out the door at the end of each clock?

    1. No rest. 18 minutes of motion.

    2. There’s that brief moment in a sit up, when you are fully reclined…maybe that counts as milliseconds of rest? Just do a ton of sit ups and you’ve got a few minutes of rest. 😉

  5. I will bring flags and cones to set up the field!!

  6. I’d like to publically apologize to Brendan for snot shotting on him.

    1. Nothing says “welcome back” better than a snot-rocket to the face. Well done

    2. I’m sure the creepy moustache caught most of your booger apology accepted.

  7. Results:
    Erin 150 Rx
    Dave 221 Rx
    Adam 179 (dcpush)
    MOhyeed 115 Rx
    Heather 193 (20″, 26, SD)
    Denise 212 (20″, 26, SD)
    Hara 136 (Russian)
    Jenn 178 Rx

    9:30
    Quinn 165 35
    Jess 142 Rx
    Chloe 142 (26, knees)
    Joe McG. 245 (burpee instead of KB)
    Moira 131 (P, 20R)
    Katie L. 182 (MF)
    Katie N. 220 Rx
    Chris 🙂 (P)
    Ron 138 (400×3, 200×1)
    John 227 Rx

    4:00
    Steve P. 🙂 (44 Russian, 20″)
    Maggie 163 (row)
    Jen N. 183 (44rus, DC Push)
    Rick whatever Pugh did +1
    Peggy 🙂
    Kerri 156 (16″)
    Paul 207 (44 russian)
    B 🙂
    Caba 144 (dcpu)
    EQ 240 Rx
    Chuck 149 (44)
    Jimbo 197 Rx
    Tom S. 153 Rx
    Pugh 226 Rx

    5:00
    Steve K. 170 Rx
    Tanner 225 Rx
    Bryan 192 Rx
    Julie R. 🙂 (26#, 20″)
    Tanya 142 Rx
    Nikki K. 165 (400m, band)
    Tav 172 Rx
    Kyle 212 Rx
    Kelly K. 150 (20″)

    6:00
    Fili 115 Rx
    Chase 173 Rx
    Dani 187 Rx
    Sarge 🙂 (row, russian)
    Peter 142 (44)
    Daria 172 (6,4,2,1 runs, 24″, 26#)
    Jess S 104 (P)
    James N. 209 (Row)

    7:00
    Cole 🙂 (35#)
    Whit 🙂 (44#)
    Allen 160 Rx
    MB 🙂 26#
    Laurie 145 (Russian)
    Sarah 172 Rx
    Nadine 🙂 (26, box)
    Kelly D. 133 (Rx)

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