Daily WOD – Nov 26, 2015

running-turkey1

“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:  The sub for muscle ups is 2x pull ups and 2x push ups. You may sub an 800m row for the 800m run if running is not an option for you. Compare to 111126, 121111131128, and 141127.

Schedule Notes: We’ll set off informal “heats” at ~ 7:30, 8:00, 8:30, 9:00 and 9:30. There will be no coach-led warm up, so please show up early to warm/mobilize. John and Nikki have a hard stop at 10:30am, so please scale as needed to ensure you can be out the door at 10:30am.

Other Notes: If you’re not up for an hour-long monster WOD, consider this shortened version:

“The Firebird Express”

5 rounds for time of:

  • 400m run/row
  • 10 pull ups
  • 10 hang power cleans (115/75#)
  • 10 wall balls (20/14# to 10/9′)
  • 20 double unders
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This Post Has 7 Comments

  1. Happy Thanksgiving everyone!!

  2. Happy thanksgiving ICA family!! Checking in from Crossfit Westend, VA:

    Tabata Turkey Stuffer:

    Row for Calories
    WBs 20″/14″ to 10′
    DUs
    KBs 53, 35

    Jenn RX 272
    Tav RX 378

  3. Thanks for being open today. Happy thanksgiving one and all 🙂

  4. Wishing everyone the happiest of Thanksgiving. Thank you to John and Nikki for creating the masterpiece known as the Firebird–it resulted in a nearly 2 hour nap!!!

  5. Results:
    Tyler 47:30 105, 60su
    Peggy 56:24 (pu/pu, 65, 8)
    KEB 54:20 scale
    Patrick S. 32:30 X (135)
    Alexa 34:17 X (P, 10du)
    John 28:55 (3 rounds)
    Tim 33:40 (65, 60su)
    Mitch 39:50 65, 60su)
    Mel?
    Mike C. 58:32 (JMU)
    Kelly K. 38:50 (3 rds, 5 pull ups)
    MB 47:31 X (65, 100su)
    Nikki K. 31:57 X (scale)
    Erik 48:27 X (14, 115, 100su)
    Erin 59:36 (10 pull, 10push)
    Ron 66:17 (2xpu//pu, 10du)
    Austin 41:23 (barmu)
    Bob 40:13 X (135HPC)
    Chloe 40:05 (65, 20du, 400m run)
    VOllmer 57:01 (150su)
    Jess V. 36:15 X (row, 65, 12, 60su)
    Quinn ?
    Katie S. 35:31 X (95)
    Elissa 49:23 (45, 10/10P, Purple)
    Sigal 52:07 (105, pu/pu)
    Tina 53:27 (45, 10P/10P, P)
    John M. 43:09 (pu/pu, 105, 16)
    Sam ?
    Sarah L. ?
    Caba X 41:11
    Morgan ?
    Joel 47:28 X (row, MM, 20″, 105, 60su)
    Tom S. 55:38 (135, pu)
    Conn ?
    Tanya ?
    Tyson 56:30 (10pu/pu, MM+MF< 85, 15du)

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