In teams of 4, 2 working at a time, complete:
- 200 squats
- 150 KB swings (53/35#)
- 100 sit ups
- 50 burpees
- 25 wall climbs
- 50 burpees
- 100 sit ups
- 150 KB swings (53/35#)
- 200 squats
Community Notes: Anyone with a free afternoon should consider checking out CrossFit Del Val’s Will WOD for Beer tomorrow starting at 4. It should be a good time!
BDay Notes: Happy Birthday Sarge!!
This Post Has 28 Comments
Happy Birthday Sarge!!!
Happy birthday, Sarge!!!! This wod looks awesome!!
HBD Sarge. Hope you have a great day
Happy birthday Sarge!!
Happy birthday Sarge!
Hey Gangs,
I’m running the gym tomorrow…
I’m currently allowing the 2 wait list people into the 8:30 class. That’s putting the class at 16 (4 teams of 4). That’s it! If you can’t make it, cancel now.
The 9:30 is capped too at 14 members. I will allow 2 more into the 9:30 so sign-up for the wait list.
If you need to check with me before you come in, please text me 610.763.2530 to see if there’s room.
Now, let’s get fit.
Remember – you all are welcome to complete the wod at the 7:30 open gym. There are 9 spots open!
Also, good luck to Daria and Andrew as they compete at the Rookie Rumble tomorrow!!
Happy Sarge Day! And kudos to Fri HH’ers that did some birthday burpees in advance.
Lots of high fives and good luck to Andrew and Daria. Go kick some ass and make ICA proud.
Happy Birthday Sarge!
Good luck Daria and Andrew!
Both the 8:30 & 9:30 are full at 14…but we can take 2 more in each class. Add yourself to the wait list and I’ll add you to the class. As Nikki said, feel free to do this during the 7:30 class!
Daria and Andrew…good luck and kick some ass!! Make sure you enjoy it and take in the experience!
Happy Birthday Sarge!
Good luck Daria and Andrew!
Happy birthday Sarge!!!
Good luck Daria and Andrew! Daria you will kill those box jumps!!!
Karen, I hope you have a wonderful, full day. Happy Birthday!!!
Whoever wants to come down to Will WOD for Beer, let me know as we could probably all ride down together. Road trip!
Happy Birthday Sarge!!
Good luck Daria and Andrew!!
Happy birthdAy sarge!!
Have fun, Daria and Andrew!!
8:30
I Gotta Go! (19:42)
Jimbo Rx
Austin Rx
Tav Rx
Tattle Tales (19:28)
Patrick M. Rx
Jenn Rx
Faith (20#)
Julie M. (26#)
They See Me Swingin’ (16:38)
Elissa Rx
Rick Rx
Ed (DC squats/KB)
Sarah L. Rx
The Crushers (17:01)
Julie T. Rx
Nikki K. Rx
Jen T. Rx
Sarah W. Rx
9:30
This Is Gonna Suck (30:41)
Coll Rx+++
Laurie Rx+++ (20# DB Press –> 2x/Wall Climbs)
T3: More Judgier Day (22:23)
Tom Rx
Tom Rx
Tom Rx
Team Hurricane Joaquin (17:35)
Sikora (Russian) Rx
Patrick S. Rx
Mike C. Rx
Sigal Rx
Brown Eyed Girlz (21:51)
Chris Rx
Kelly D. (Hang Tucks –> Sit-ups)
Danielle Rx
Mel Rx
Nice work Coll and Laurie for taking this on Rx!
Happy Birthday Sarge!
Happy Birthday Sarge!
Happy Birthday Sarge!!
Happy birthday, Sarge!
Mark, DC means damn close, right? Was I short reps and/or range of motion? Thanks for the awesome class!
Hey Ed,
Great question! You are correct, DC stand for Damn Close on the full range of motion. Your kettle bell swing was close to all the way up and the squats weren’t hips below parallel. Both will come with some mobility and flexibility.
Happy Birthday Sarge!
Looks like Baby Rosser is on the way!! Water broke but no active labor yet.
Ah so exciting!!!! Good luck!
Good luck. Early congrats!
Good luck to you and (mostly) Meg!
Good luck ! Thinking of you!
Happy Birthday Sarge