“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, 121111, 131128, 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!!
This Post Has 9 Comments
Tav
23 Nov 2016Congrats Ed!!!
And I can’t wait to see the new spot! I’m more excited than Jimbo on Wallball day!!!
Jimbo
24 Nov 2016I hate you so much right now.
Erik
23 Nov 2016Happy Birthday Ed. Looks like an extra special birthday.
Nikki
23 Nov 2016For our early birds – we will have the gym open around 7am!
Jeff Collins
23 Nov 2016Happy Birthday ED! New space looks great, can’t wait!
Nikki k
24 Nov 2016Happy birthday Ed!
ICA admin
24 Nov 2016Results:
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!
Ed
25 Nov 2016Thanks, ICA!!! Kelly and Vivienne are doing great!
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