Daily WOD – Nov 24, 2016

Build out in progress! T minus 16 days!?!!
Build out in progress! T minus 16 days!?!!

“The Firebird”

Complete 5 rounds for time of:

  • 800m run
  • 5 muscle ups
  • 10 hang power cleans (155/105#)
  • 20 wallballs (20/14# to 10/9′)
  • 30 double unders

WOD Notes:  This is our “House WOD” which we perform every year on Thanksgiving. The sub for muscle ups is 2x pull ups plus 2x push ups. Compare to 111126, 121111131128, 141127 and 151126.  If you’re not up for an hour-long monster WOD, consider “The Firebird Express,” listed below.

Schedule Notes: We’ll set off informal “heats” at ~ 7:30, 8:00, 8:30, 9:00 and 9:30, but you are welcome to start on your own at any time. There will be no coach-led warm up, so please show up early to warm up/mobilize. Please ensure you can be out the door by 10:30am.

“The Firebird Express”

5 rounds for time of:

  • 400m run
  • 10 pull ups
  • 10 hang power cleans (115/75#)
  • 10 wall balls (20/14# to 10/9′)
  • 20 double unders

Community Notes:  Happy Birthday Ed! And congratulations on the birth of your daughter Vivienne on 11/21!!

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This Post Has 9 Comments

  1. Congrats Ed!!!

    And I can’t wait to see the new spot! I’m more excited than Jimbo on Wallball day!!!

    1. I hate you so much right now.

  2. Happy Birthday Ed. Looks like an extra special birthday.

  3. For our early birds – we will have the gym open around 7am!

  4. Happy Birthday ED! New space looks great, can’t wait!

  5. Happy birthday Ed!

  6. Results:
    Chris S. 64:30 (pu/pu band/box, 85#, 2xsu)
    Curtis 44:40 (pu/pu, 100#, 800m)
    Alexa 35:00 (85#, pu MM, express)
    Erin 52:20 (pu/pu)
    Dan 45:32 Rx
    Erik 69:00 (express+800m run,+90su)
    Jenn 57:18 (400m row, BMU)
    Tim (pu/pu, 115, 16, 60su) 52:25
    Bri 38:11 X (pu band, 45#, 2xsu)
    Ray Z. 40:15 (RR, 105, 14, 2xsu)
    Chloe 🙂
    Jess V. 🙂
    Quinn 🙂
    Rocco 43:00 (14#, 60su)
    Rob G 3 rds of stuff 🙂
    Christine G. 37:50 (1/2RR, 1/2pu band, 45#, 8#)
    Darah 🙂
    Robbie 47:50 Rx
    Jason S. 60:25 X
    Adam S. 56:10 (pu/pu, 115#)
    MB partner x2 everything with Lombardi
    Jacki N. 🙂
    Nicole 35:40 X (pu MF, 65, 10#, 2xsu)
    Steve MM. 38:28 (5pu, 105, 14#, 60su)
    Caine present 37:52
    Betsy 57:25 (800, 10pu, 85DL, 10#, 30du)
    Vollmer 55:18 Rx
    Boelker 44:24 First Rx
    Austin 40:46 (Bar MU)
    Brian W. 53:00 (60su, bar MU)
    Julie M. 46:02 (pu P, 10#, 45#, 60su)
    Chris M. 61:00 (10pu G, 115#, 60su)
    The Boli Bird Rx!
    Ray Present 🙂
    Elissa 52:30 (push, pull, 85#)
    John 37:33 Rx PR!

  7. Thanks, ICA!!! Kelly and Vivienne are doing great!

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