- Mike V and Killa with solid 10′ wall balls.
The Buzz finishing off the Firebird. 
Beth and Mark E (first class!) grinding through pull ups. “The Fire Bird”
5 rounds for time of:
- 800m run
- 5 muscle ups
- 10 hang power clean (155/100)
- 20 wall ball (20/14″ to 10′)
- 30 double unders
WOD Notes: Come out and join us for our first ever trial run of the ICA House WOD! Don’t worry if you can’t do some of the movements, weights, or distances; as always, we’ll scale to make it right for you! Class time is at 9am.
This Post Has 21 Comments
Im in ….but slightly anxious about it : )
join the club, me too!
LOVE the WOD and the name. and it’s going to kill me. see you in two hours…. 🙂 can’t wait to add this to my list of loves about the ‘ville.
not two hours from now. two hours to finish. 🙂
This should be called DEADLY bird haha
Don’t be nervous ladies! It’s a pretty crazy WOD, but we already have some good subs/modifications/scales in mind that we’ll go over with you all tomorrow. For instance… 3 rds instead of 5, 400m runs instead of 800m, pullup/pushup sub for muscle ups… etc. We’ll individualize it as needed!
Jebus.
Love the name and the WOD…this looks intense. I won’t be in tomorrow, but will be looking for a partner on Thursday.
I am on my way
Firebird Results:
Mike V 42:03 Rx
Beth 47:43 (Pullups, Pushups, 83#)
Todd 58:07 (135)
Jim 41:51 (400 m, 95, 14, su)
John 40:39 Rx
Karen 54:30 (400 m, Push/pull ups, 65)
Sara 43:53 (400 m, push/pull ups)
Eric 40:15 (400 m, 135, pull/push ups)
Mark E 46:00 (65#, 12#, su)
Lindsey 29:44 (3 rds, 55, 10#, su)
Emily 32:52 (55, 6, su)
Awesome work today everyone, that was a great first run of the house wod!
Result from OG
Barb (where are my comrades) O’Neill
31:06 Give or take Chicken interuptous
3rds
400m, 1pull ups 5 push ups 5 x,65#,10#
I didn’t know the scale so I just guessed by looking at your team.
PS hope Phil is Ok. I’m still sore from Fridays team wod. But I loved it. Thanx guys!
I’m all good barb! Glutes still abit sore but good and loved It as well! Caught something at some point over the weekend so I will be missing a few wods this week. Hope I get better for a Thursday makeup session. The house wod looks to be a punisher for sure!
Pingback: » Open Gym – Nov 22, 2012 CrossFit Phoenixville
Pingback: » November Schedule & Events CrossFit Phoenixville
Pingback: » Daily WOD – Nov 27, 2014 CrossFit Phoenixville
Pingback: » Daily WOD – Nov 26, 2015 CrossFit Phoenixville
Pingback: » Daily WOD – Nov 24, 2016 CrossFit Phoenixville
Pingback: » Daily WOD – Nov 23, 2017 CrossFit Phoenixville
Pingback: Daily WOD – Nov 21, 2018 | CrossFit Phoenixville
Pingback: Daily WOD – Nov 22, 2018 | CrossFit Phoenixville
Pingback: Daily WOD - Nov 28, 2019 - Iron Cross Athletics