Daily WOD – Nov 28, 2019

“The Firebird”

Complete 5 rounds for time of:

  • 800m run
  • 5 ring muscle ups
  • 10 hang power cleans (155/105#)
  • 20 wallballs (20/14# to 10/9′)
  • 30 double unders

OR

“The Firebird Express”

Complete 5 rounds for time of:

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

WOD Notes:  This is our “House WOD” and an annual Thanksgiving tradition. Compare to 111126, 121111131128, 141127 151126161124, and 171123 (we’re working on finding the results from 2018, which may have been lost when we updated our website… sorry!) The sub for muscle ups is 2x push ups and pull ups (i.e., 10 pull-ups and 10 push-ups each round.) The Firebird generally takes 40-50 minutes to complete, so if you’re looking for something in the 20-30 minute range, consider “The Firebird Express.”

Logistics and Schedule Notes: There is no coach-led warm up tomorrow. Athletes should arrive 20-30 minutes before your scheduled heat time to warm up, mobilize, and get ready to WOD! We’ll have several coaches on hand and lots of experienced athletes, so new members please ask for help if you need it! We’ll have barbells pre-set to various weights from 35# to 155# which will be shared by everyone. Wall balls are also communal.  Generally each athlete will set aside their own jump rope – if you are using a house rope please put it back when you are done. The gym will open at 6:30am and close at 10:30am – please finish your workout by 10:20 so we can close up on time and get to our Thanksgiving festivities!

P3 Nutrition Notes: There are still several “Grab and Go” meals in the back fridge. Breakfasts are $6 and regular meals are $10. Please help yourself and Venmo your payment to Chris Drumheller at @p3nutrition.

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This Post Has 2 Comments

  1. HAPPY THANKSGIVING!
    7:00
    Karen B. 40:58 (row, 65, SU)
    Traci 27:27 (RR, 35, 8#WB, SU)
    Rob 32:10 (RR, 10#WB, SU)
    Swetha 43:21 (600m row, 10 PU/10 PU, 45#)
    Diana 38:48 (55#, 10#WB, PU, SU)
    Tom G. 52:10 (10PU/ 10PU, 14# WB, 105#, 60 SU)
    Warnek 🙂
    Heidi 🙂 (5 PU/10PU, 10#WB, 15C)
    Craig 27:39 (135, 3XSU)

    7:30
    Ricky Stuff…ing
    Janet {Express} 34:22 (row, PB PU, 85#, 40 SU)
    Jesse St. 33:36 (125, 10 PU/10 PU, 40 SU)
    Pete 36:00 (105, 10 PU/10 PU, 40 SU)
    Hannah S. 37:50 (45, 10PU/10PU, 40 SU)
    DE 38ish Rx
    Rocco 58:26 (115)
    Erik {Express} Slow and steady
    Nikki K. 46:49 (row, RR, 10 cal ski erg)

    8:00
    Keith {Express} 30:00 (105, 14#WB, SU)
    Robin {Express} 32:16 (65, SU)
    Dan T. 35:30 (C2B PU, no clean, 14#WB)
    Ray Z. {Express} 35:53
    Shawn C. 36:05 (5 PU/5 PU)
    Vince 43:02
    Chaz 41:00 (5 PU)
    Mike C. 46:00 (400m run, 5rr, 5 PU)
    Ben 54:35 (2X800m run, 95-105#, 10PU/10PU, 14#WB)
    Tom S. 53:35 (135, 10PU/10PU, 14#WB, SU)
    Tim C. 52:34 (105, 10PU/10PU, 20#WB to 9′)

    8:30
    Zoe 33:51 (35, 8#WB, SU)
    Sadie 37:42 (15 Sit-ups, WB, SU)
    Kelly G. 41:39
    Meg V. 🙂
    Boelker 41:22 Rx (Unbroken MUs in Rd. 5) PR!
    Moira 49:43 (45# deads, RR, SU)
    Erin 50:14 (PU/PU, Unbroken WB)
    Faith 51:36 (5PU/5PU, 75)
    Steve K. 51:36 (155 deads, 10PU/10PU, SU)
    Kyle K. 🙂
    Ceil 🙂
    Jason 🙂
    Jenn 60:07 Rx PR!

    9:00
    Kyle E. 51:14 (135 (2x), 2/3 PU/PU “p”, 155 deads (3x))
    DR 47:27 (125,3 MU, 14#WB, SU)
    Lana 30:22
    Tiana {Express} 28:24 (4 rounds,105, 20# to 10′, 200m)
    Natalie 🙂
    Nick L. 39:42 (115, 10PU/10PU, SU)
    Rich 40:15 (10/PU/10PU, SU)
    Jimena 🙂
    Nik 42:30 RX – Unbroken
    Joel 47:21 {Express} (115 Hang muscle snatch, SU)
    Sigal 49:53 (105, 10PU/10PU) 7:14 PR!!
    Betsy 51:20 (95, black band MU, 10 #WB)
    Sabrina 51:00 (95, 10PU/10PU)
    Tobin 51:09 (75-85, 10PU/10PU, 3XSU)
    Marissa 43:55 (row, 65, p/u band, SU)
    Chris S. 56:02

    9:30
    Tyler {Express} 27:04
    Jimbo 38:00 (4 rounds, 400m, 155, 10PU/10PU)
    Paul 39:12 (5 PU/15 PU, 85)
    Allison 🙂
    Kirsten 48:00 (row, 10 RR, 10 PU, SU)

  2. 42:56 (JMU, 95#)

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