AMRAP in 5 minutes:
- 4 power cleans (155/105#)
- 24 double unders
- 1o pull ups
WOD Notes: This WOD should be fast and painful! Scale wisely – the right scale will allow you to hit a super high intensity with little down time. The power clean should be heavy, but not exceed 70% of your 1RM. For double unders, pick a number of reps that you can typically complete unbroken, or in 2-3 sets at most. If you are still learning DUs, this is a good day to scale to 50 SUs (no DU attempts).
We’ll kick off the first heat around 9:10, and run heats every 10 minutes until 11:30. First come first serve for heat times. Please come early and stay late to cheer on the other athletes!
ICA will donate $1 for every full round completed, and we encourage you to “match” our donation with $1 for every round you complete. Donations are encouraged but not required!
This Post Has 29 Comments
I’m coming too and I also couldn’t sign up due to 2x/week. I’ll be there around 10:20ish.
Rey and I are probably gonna be there around 10:30ish.
I can’t come in this weekend – can I make a donation on Monday?
Yes! Much appreciated!
HUGE congratulations to Sidlo – as of 8pm on 10/18 he is the proud papa of a beautiful baby girl!
Congratulation Sidlo!
Congrats to the Sidlo family!
Congrats, on your new baby girl!!!
Congratulations Sidlo!
Congrats, Sidlo!
Congrats Dad, that’s great news.
Awesome!! Congrats!!
Hey Sidlo!! Congrats to you guys. I hope everyone is doing well.
congrats!!!
Congrats Sidlo!! 🙂
Wow!! I didn’t even know Sidlo was pregnant; he looked great during his third trimester. Congrats buddy!
I noticed the other night when he had his shirt off during the wod, he def didn’t show Til the end. Congrats buddy!
Congrats Sidlo!
Awww. Great news! Congratulations to Sidlo and wife. And to the future Mrs. Warnek!
Congrats Sidlo!
Denny 3+34 (105, SU, P+B)
Nadine 5+4 (45, 24 SU, P+G)
Hilary 3+8 (95, 10 DU, 7 PU)
Sarge 3+2 (85, 4 P+mm)
Joel 4+28 (95, SU, 5 P+mf)
Jackie N 4+12 (75, 12, 5 P)
Brendan 2+34 Rx
Mel 3+2 (65, 5 P+mm)
John 4+27 Rx
Lindsey 4+4
Natalie 3+2 (83, 5 DU, 7 G+2mm)
Kim D 5+0 (65, 24 SU, 5G)
Jackie T 3+1 (80, 10 DUA, 5 PU)
Fili 3+1 (135, 7DU, 5 PU)
Brian 4+30 (115, SU, 5PU jump)
Ernie 3+5 (95, 50 SU, 5 PU jump)
Robbie 3+9 (135)
Steve C 2+36 (105, SU, 10 P)
Tom S 3+30 (115, SU)
Nate 3+2 (125)
KEB 4+8 (45, 10 DU, 5 G)
Peggy 4+1 (55, SU)
Colin 3+39 (50 SU)
Craig 4+15 (95, 6 SU, 10 G)
Holly 3+0 (75, 50 SU, G)
Kim H 3+32 (85, 24 SU, mm)
Laurie 2+23 (75, 5 PU)
Tanya 3+29 (95, 2SU, G)
Nik 4+8 Rx
Sara R 3+21 (mf)
Jackie B 3+45 (95, 2xSU, 7 PU)
Zoo 3+16 Rx
Dan E 3+21 Rx
Ben 3+0 (135, SU)
Tom P 3+40 (135, 50 SU)
Peter 4+0 (85, SU, P)
Erin 3+12 (65, 50 SU, G)
Dave 5+1 (135, 50 SU, 7PU)
Rey 3+36 (135)
Shane 5+1 Rx
Shannon 2+24 (48 SU)
Buzz 3+9 Rx
Kehl 3+9 Rx
MJ 3+4 (5PU)
Dave Take Two 4+55 (50 SU, 7 PU)
James 5+50 (48SU, 4PU)
Just an FYI- I didn’t RX the wod. I used 105 lbs for the cleans, and only did 8 double unders and 4 pull-ups… This was a deceptive but fun WOD. 🙂
Thanks to everyone for coming out today! We had an awesome turnout! So far we have had 152 rounds completed, so we’ll be donating $152 from ICA to the Austism Tree Project Foundation.
Anyone who missed the WOD today can make it up Thursday. The donation box will be on the desk all week, so there is still time to bring in money to match your rounds!
Congrats Sidlo!!! 🙂
Thanks for the shout outs everyone! Mom (Kelley) and baby (Rowan) are both doing awesome! Hoping to have her ready for the 2031 games.
Congrats Sidlo! Glad to hear mom and baby are doing well.
Congratulations to the Sidlo family. Happy to read that all are doing well. 🙂 Beautiful name!
Congrats Sidlo!
A special thanks to SARGE for the support during today’s WOD! I didn’t live up to the nickname today, ha!
I’ll be there Monday.
Congrats Sidlo!