- 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
Lindsey
25 Nov 2011Im in ….but slightly anxious about it : )
Sarg
25 Nov 2011join the club, me too!
Sarg
25 Nov 2011LOVE 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.
Sarg
25 Nov 2011not two hours from now. two hours to finish. 🙂
Killa
25 Nov 2011This should be called DEADLY bird haha
Nikki
25 Nov 2011Don’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!
Kevin
25 Nov 2011Jebus.
Joe
25 Nov 2011Love the name and the WOD…this looks intense. I won’t be in tomorrow, but will be looking for a partner on Thursday.
The Buzz
26 Nov 2011I am on my way
Nikki
26 Nov 2011Firebird 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!
Barb
27 Nov 2011Result 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!
Phil
27 Nov 2011I’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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