Daily WOD – Nov 27, 2014

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Today’s WOD is… OPEN GYM!

Join us between 7:30am and 10am for Open Gym. This means you can do any workout you want! If you need some inspiration, here are a few ideas:

  • Try our “House WOD”- The Fire Bird! (Details below.)
  • Work on one of your 2014 goals from the Goals Board
  • Re-do the baseline (500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups)
  • Make up a workout you missed this past week
  • Try a benchmark “girl” (see list HERE)
  • Try a HERO WOD (see list HERE)

“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 the roads are unsafe. Compare to 111126, 121111, and 131128.

Schedule Notes: We’ll set off informal “heats” at ~ 7:45, 8:15, 8:45, and 9:15. There will be no coach-led warm up, so please show up early to warm/mobilize. John and Nikki have a hard stop at 10am, so please scale as needed to ensure you can be out the door at 10am.

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. Bryan, 8:45.

    1. See you there.

  2. Happy thanksgiving to my awesome ICA family!! Checking in from CrossFit Swift:

    “The Gobbler”

    250 m row
    15 push presses #75/55

    200 m run
    20 burpees (hooray!)

    250 m row
    15 thrusters #75/55

    200 m run
    25 ball slams #20/14

    250 m row
    30 deads #125/95

    200 m run
    30 weighted sit ups #35/20

    250 m row
    15 T2Bs

    200 m run
    25 suitcases
    15 lateral suitcases each side

    Jenn 23:55 RX
    Mike 27:15 RX+ #155, 95, 155

  3. Happy Thanksgiving Everyone! Thankful to be part of this great CrossFit Family!

  4. Results:
    Dan E. 45:21 Rx
    Kelly K. 29:08 (3 rds, pu)
    Tina 47:22 (pu, 8#, 50#, 24:48 PR!)
    NIkki K. 41:06 (row, pu, 65, 3xsu)
    MB 49:22 (Row, P+MM, 50, SU)
    Mike B. 49:38 (Row)
    Belinda B. 44:35 (row, pullup, 95)
    Dave 39:45 (pu/pu)
    Erin 57:51 (mm+mf, 95)
    Julie R. 40:57 (express, 65, 12, su)
    Jen N. 48:31 (row, P+MM, 95, 20squat, 60su)
    Joe S. 28:37 (exp 115)
    Tanya 62:54 (pu,MM)
    Peggy 41:30 (55, 10, pu)
    KEB 41:15 (express, 65, 10)
    Chris 59:30 (G, 65, 60su)
    Adam 55:29 (105, pu, 2du, 3su)
    Bryan 34:32 (135, 4-3-3mu, 60su, 3 rds)
    Daria 34:12 (row, RR, 45, 8, su express)
    John 27:52 (3rds)
    Mark G> 44:56 Rx

    Fili 235# overhead squat — Years Goal!!

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