For time, complete 21-18-15-12-9-6-3 reps of
- Overhead squat (115/75#)
- Pull ups
WOD Notes: New athletes or those with shoulder mobility/stability issues will replace OHS with slightly heavier front squats.
Event Notes: This November is Row-vember! Your mission… row 30,000 meters in 30 days. Anyone who completes the challenge will get bragging rights, a shout out on the blog, and an official CrossFit Puking Unicorn Sticker. The rules are simple:
- Row 30,000 meters between Nov 1 and Nov 30. Keep a daily log and have someone – a coach, friend, family member – verify & initial each session.
- Meters rowed as part of a Daily WOD do not count!
- You are welcome to use the rowers at ICA before/after class. Please be respectful of ongoing classes and row behind the wood walls or in the back room.
Community Notes: Happy birthday Kelly K and Mel Zab!
This Post Has 9 Comments
5:15am
Missy – 13:54 (85 FS / Strict)
Kelly G – 14:51 (65 FS / ppl PU)
Murray – 13:45 RX (DC PU / UB OHS)
Danielle S – 18:00 (55)
Jenn T – 14:12 RX
Josh S – 🙂 (75)
KTS – 14:41 (65)
Mike D – 🙂 (75)
Tyler F – 15:08 (100 FS / ppl PU)
Zach S – 18:49 (95)
Dan E – 14:13 RX
Chris M – 19:27 (65/ push-ups)
Happy birthday Kelly!
Happy birthday Mel!
Anyone else excited for Row vember!
6:15
Iggy 15:03 (135FS, Strict, P)
Vince 15:40 (85FS, RR)
Ken 20:06 55FS, RR)
Ash 15:12 (85FS)
Bill 16:50 (65FS, 1/2 Strict)
Vicki 16:32 Rx+ (85)
DE 17:30 Rx
Luke 15:12 (135FS)
Happy Birthday Mel and Kelly. Have a super great day!
Love that picture of Caine.
Happy birthday Mel and Kelly!
Results:
9:30
Christine 14:45 (1/3ECCpu, 40#)
Pugh 18:18 (2/3 strict c2b, 135 BS)
Marissa Y. 22:23 (MM+MF, 55)
Betsy 19:34 (45FS)
JOel K. 21:08 (2/3 OHS, RR
Allison 13:10 (110BS1/3, RR)
4:00
Sean M. 14:08 (45/65#, 45pu)
Boelker 9:12 Rx
Linda 13:35 (26# to 14″, RR)
Marissa W> 13:50 (45, MM/P)
Paul 14:48 (2/3 deads @ 165)
Chris S> 14:55 (RR, 85#BS)
Mike C. 15:45 (BS)
Caine 12ish (85#+heel plates)
Drake 15:53 (95, 2/3 pu)
Frank W 14:05 (95, pu/RR)
Jason 16:30 (2/3pu, some banded,55 FS)
Heath 9:23 (1/2 reps, 35FS, RR)
Rey 16:42 (95FS< RR)
5:00
Blythe 13:33 (Bar row, 45FS)
NIk 9:59 Rx UB
Shawn :0
Andrew 19:23 (95)
Smith 11:11 (185 FS, 1/3 reps)
Rocco :
Erin 15:56 65#, 2/3 pu)
Karen 🙂
Daria 15;09 (jpu, 55 BS)
7:00pm
Keith 18:28 (95/75 FS, 2/3 strict)
Steve K 16:48 (135 FS, 2/3 strict)
Jim C 12:33 (75 OHS, 2/3 all reps)
Elissa 14:49 Rx
Rob G 15:33 (95, 2/3 all reps)
Pingback: » Daily WOD – Nov 2, 2018 CrossFit Phoenixville
5:00
Ben 13:29 (p,75,2/3 reps)
Faith 15:13 (scaled)
Janet 14:53 (75fs,RR)
Jeff 19:07 (115FS)
John C 18:13 (105FS, mm)
Lindsay 15:50 (45, mm+mf)
Luke O 🙂
Moira 18:30 (RR, 35)
Morgan 14:20 (65FS,RR)
Nikki K 16:25 (45, 2/3pu)
Tim 🙂 (105FS)
Sillup 🙂
Joe S. 15:23 (FS)