Daily WOD – Oct 22, 2018

Congratulations Heather!

Complete for time:

  • 2000/1500m Row
  • 100 Wallballs (20/14# to 10/9′)
  • 10 Rope climbs

WOD Notes: There will be a 20 minute cap on this workout. No one movement should take longer than 8 minutes. The sub for rope climbs will be 30 ring rows + 30 abmat situps (any order).

Community Note: We are excited to announce that Heather is joining our coaching staff as the newest ICA Coaching Intern! Heather will be training alongside our current coaches over the next few months. Congratulations Heather, we’re expecting great things!!

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This Post Has 18 Comments

  1. Christine Grines

    Woohoo! Congratulations Heather!

  2. Betsy

    Awesome! Congratulations, Heather!

  3. Kehl

    Congrats Heather!!!

  4. Caine

    Congratulations Heather! Looking forward to taking your classes πŸ™‚

  5. Adam

    Congratulations Heather

  6. Joe S

    Congrats Heather!!! #pancakemafiarules. Told u she is a lot better than me.

  7. Lindsay Gilliam

    Yay, Congrats Heather!

  8. Tim C

    Congrats Heather!

  9. Mel

    Congrats Heather!!

  10. Jeff Collins

    Congratulations Heather!

  11. Heather Salamone

    Congratulations Heather!!

  12. Coach eQ

    Woot woot!

  13. Robbie

    Congrats, Heather!

  14. ICA admin

    Results:
    5:15
    Frank N. 9RC (60, 9′)
    Mike D> Rx
    KtS 15:54 Rx
    Murray 18:24 (su/pu, 7:19 row)
    Bill 4 RC (8#)
    Tyler 6 Rc (16d, 9′)
    Alex W. 4 RC (16#)
    Ceil 15RC (3pull climbs)
    Dan E> 17:54 Rx
    Danielle 9 RC (50WB)
    Jenn 6 RC Rx

    6:15
    Betsy 19:26 (8#)
    Brian 20RR 9RR, 55W)
    KEvin 7RC Rx
    John C. 19:05 (14#, 10RC (1500m)
    Kelly G. 18:15 (10#0
    Vince 19:06 (14#, RR)
    Ken 1 RC (85WB)
    Ricky 15:27 (RR, su)
    DE 17:58 Rx
    Craig πŸ™‚

    9:30
    Kerri 4 RC Rx
    Heather 17:20 (Rx+16#)
    Allison 20:00 (25# plate)
    Tiffany 2 RC, 52 sit ups(6#d)
    Christine 4.5RC (WB to ball)
    Becky :0 (6#d, 8′)
    Drake πŸ™‚ Rx
    KtM 6RCA (10#, 8′)
    Nicole W>> πŸ™‚ Rx

    1. Catherine Kabui

      Congratulations Heather!!!

  15. Marissa

    CONGRATS to Heather!

  16. Kehl

    6:00
    Zabs 27:18 Rx
    Shawn 19:08 (14, rr/su)
    andrew 3RC Rx
    DT πŸ™‚
    Jami πŸ™‚
    sigal 5RC (20#)
    Kristen 20RR/20MC (6)
    blythe 35RR/35MC (10)
    Pete πŸ™‚ (16, 60, 4rc)
    Iggy 16:50 Rx (7:27 Row)
    Bob 20min cap (8:15, 85, 5)

    7:00
    Erik πŸ™‚
    Ash 18:43 (12#)
    Sydney πŸ™‚
    Elissa 17:11 Rx
    Greg πŸ™‚

  17. ICA admin

    Results:
    4:00 pm
    EQ 19:39 Rx
    Kyle K. 120 crunches (ski)
    Nick L. 6RC (14#)
    Chris S. 19:27 (RR/su, 12#)
    Faith 19:44 (8)
    Steve K. 8RC)
    Luke 8 RC
    MIke C> 3 RC+su)
    Tanya 19:2 Rx
    Linda 19:50 (6# to 16″, RR/su)
    Catherine 5 RC, 12#)
    jason S. 4 RC (10#)
    Frank W> 18:09 (RR, su)
    Robbie 20:00 Rx
    Marissa W> 17:03 (8#, RR, su)
    Jesse 18:58 (8#)

    5:00
    Janet 1/2 rope, 20su
    LIndsay 7 RC, 10#)
    MOrgan 7:56 RR, 10#)
    Kenny 19:30 (12#, 60 WB)
    Tim 6RC, 16#)
    Jeff 6 RC, 14#)
    Brooke 2.5 RC to 10′, 6#x88
    Daria 18:02 (su/pu)
    Bob K. πŸ™‚
    Chris M. :0
    Moira 18:21 (curl/squat combo)
    boelker 17:08 Rx
    Fili 85 WB/8RC to 10′)
    Joe S. 3RC, 14#)
    Sillup 18:16 Rx

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