Daily WOD – Nov 26, 2011


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

  1. Lindsey

    Im in ….but slightly anxious about it : )

    1. Sarg

      join the club, me too!

  2. Sarg

    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.

    1. Sarg

      not two hours from now. two hours to finish. 🙂

  3. Killa

    This should be called DEADLY bird haha

  4. Nikki

    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!

  5. Kevin


  6. Joe

    Love the name and the WOD…this looks intense. I won’t be in tomorrow, but will be looking for a partner on Thursday.

  7. The Buzz

    I am on my way

  8. Nikki

    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!

  9. Barb

    Result from OG
    Barb (where are my comrades) O’Neill
    31:06 Give or take Chicken interuptous
    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!

  10. Phil

    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!

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