Daily WOD – Nov 28, 2013

Thanks to our ICA family for making this a great morning!  Happy Thanksgiving!!!
Thanks to our ICA family for making this a great morning! Happy Thanksgiving!!!

“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:  This is the third offering of ICA’s House WOD!  There will be no coach-led warm up today.  Please show up at least 30 minutes prior to your heat to get warm/mobilize.   The sub for muscle ups is 2x pull ups and push ups. If you’re not up for an hour-long monster WOD, scales to consider are: shortening the run to 400m, completing 3 rounds instead of 5, or cutting everything in half.  Compare to 121122.

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This Post Has 8 Comments

  1. Happy thanksgiving from Richmond, VA!!! Wish I was there to do the firebird with everyone!!

    Crossfit Swift:

    2 rounds

    Run 200 m
    11 PUs
    28 DUs
    28 Thrusters 55/45
    28 weighted squat jumps
    28 ball slams 20/14
    Run 200m
    28 WBs 20/14
    28 bar rows 55/45
    28 sit ups
    28 box jumps 24/20
    13 burpees

    35:30 RX+30 extra burpees(apparently I was burpee happy) 55, 24″

    John, if you were down here, I think you would have lost your voice having a field day no repping on WBs!!
    😉

  2. Happy Thanksgiving, everybody! Hope the folks doing the Firebird had a good time.

    1. Happy Thanksgiving everyone!!! 🙂

  3. Firebird
    27:55, 3 rounds, 135#
    That was a strange one…muscle ups were upbroken but the cleans were singles.
    Happy t-day all!

  4. Happy Thanksgiving!!!!
    Thanks for all the motivation today!!! Truly appreciate it.
    Enjoy!

  5. Results:

    Jacki 29:16 (1/2 reps, 75#, PU)
    Joe 25:45 (3 rds, PU, 135)
    Hilary 35:57 (3 rds, PU)
    Sara R 39:18 (400m, PU)
    Maggie 39:49 (400m, PU)
    Craig 48:05 (PU, 115)
    Dan 52:47 Rx
    Matt C 54:33 Rx
    Kehl 45:18 Rx
    Nikki W 50:24 Rx
    Tom S 51:29 (115, PU, 15 DU)
    Rach 51:29 Rx
    Moira 68:49 (35, PU 24′ box, P+mf, 6″ WB)
    B 35:00 (3 rds, BMU, 15 DU, 400m sandbag run)
    Lindsey ?? (3 rds, PU, step ups for DU)
    Garrett 36:38 (3 rds Rx)
    Tanya 60:30 (PU, 75)
    Vollmer 62:33 (100SU)
    Sabol 32:28 (3rds)
    John 43:37 Rx
    Rey 45:28 (PU)
    Mike B 54:10 Rx
    Belinda B 55:56 (PU)
    Caba 61:30 (PU, 115, 60 SU)
    Steve C 53:13 (PU (P), 115#, 14#)
    Jimbo 52:26 (PU, 135#) *11 min PR!
    Jackie T 59:38 (PU, 75#)
    Holly 39:39 (75#, PU (P), 60 SU)
    Marissa 56:31 (65#, PU, 60 SU)
    Mohyeed 50:39 (400m, PU (P), 115#, 60 SU)
    Jen N 50:58 (PU G+P, 24″ push ups, 75#, 10# WB, 60 SU)
    Kim H 48:02 (PU (mm), 75#, 14#, 60 SU)
    Erin 48:18 (G PU, 65#, 60 SU)
    Chris S 61:10 (G+B PU, 50#, 12#, 60 SU)
    Adam 59:27 (PU, 105#, 60 SU)
    Kim 64:00 (G+mm, 65#, 8# WB, 60 SU)
    Joanna 39:40 (400m, 5 PU, 65#, 12#, 60 SU)
    Heidi 44:57 (400m, PU (G), 24″ pushups, 45#, 8#, 60 SU)
    Laurie 47:25 (400m row, P, 12# to 8′, 60 SU)
    Natalie 47:25 (3 rd, G+2mm, 20′ box, 60 SU)
    James 47:33 scale (knee)
    Tina 72:12 (P+mm PU-A, 50#, 8#, 60 SU)
    Dave 42:02 (PU, 60 SU)
    Sidlo 55:07 Rx
    Colleen 60:18 (PU, SU)
    Hoagie 48:14 (PU, 115#, 60 SU)

  6. Thanks Nikki and John for a great day!! Happy Thanksgiving to everyone! Turkey never tasted so good!!

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