Daily WOD – Oct 9, 2017

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A great turnout for the KWS trail run! Congrats to Moira, Smith, Erin, and Catherine for medaling!

AMRAP in 10 minutes of an ascending ladder by 3’s of:

  • Burpee box jump overs (24/20″)
  • Power cleans (135/95#)

WOD Notes: You’ll start with 3 burpee box jump overs and 3 power cleans, then 6 of each, 9 of each, 12 of each, etc. Scale the box height and clean weight as needed to keep the intensity up!

Policy ReminderIf you register for class and later realize you can’t attend, please remove yourself as soon as possible. You will be considered a “late cancel” if you remove yourself less than 60 minutes before the start of class. During our peak class times (currently ALL weekend classes), there is a $10 fee for anyone who late-cancels or no-shows.  Only sign up if you know you can show up! Thank you for your understanding and cooperation!

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This Post Has 5 Comments

  1. Pugh

    For the record… Nikki K and I medaled as well:)

  2. Nikki k

    Nice job everyone!

    1. Mel

      Congrats guys! Way to represent !

  3. K-Sizzle

    6:00
    Greg 🙂 (105)
    Blake 60 (105)
    Ed 67 Rx
    Andrew 64 Rx
    Derek E. 85 Rx
    Bob K. 72 Rx
    Tim 80 (105)
    PTM 78 Rx
    DT 81 (95)
    Curtis 66 (75)
    Ash 94 (75)
    Michelle 69 (40,16)
    Zabs 83 Rx
    Chris 79 Rx
    Pete 73 (95, 20)
    Stu 94 (75HPC, 16″/chargers)

    7:00
    Missy 86 (65, 18)
    Jolene 98 (45, 16/chargers)
    Frank 67 (95, 16)
    Tobin 84 (85)
    Alexa 82 (85)
    Elissa 96 Rx
    Pat 70 Rx
    Zach 87 (115)
    Erik 78 (95, 16)
    Sara 78 (35, 12″/chargers)

  4. ICA admin

    Results:
    5:15
    Craig 82 (step)
    Murray 88 (step)
    NIkki K. 67 (75)
    Jenn 102 Rx
    Ceil 75 (PB, 85 HP)
    Ddanielle 73 (75)
    Mike L. 70 (75HP)
    Dan E. 99 Rx
    Shaun 81 (95)
    Brianna 🙂
    Alan 66 (75 HP)

    6:15
    Iggy 101 Rx+185
    Vince 48 (55,16″)
    Fili 64 Rx
    T 62
    Megan S. 63 (80#)
    Zane 🙂 (35xBS< 16"_) KtL 🙂 (75) Nicole 65 (step) MOhyeed 54 (step) 9:30 Tiffany 69 (12" 65) KtS 105 Rx Allison 68 (65, 16") Jen C> 99 (75)
    John C> 69 (115)
    Tanya 70 Rx
    Tom S. 77 Rx

    4:00
    Vicki 101 Rx
    Reagan 67 (55HP, 16″)
    Drake 75 Rx
    Jason 80 (65HP)
    Austin 105 Rx
    Betsy 69 (55)
    Kerri 64 (65)
    Shawn C> 68 (95)
    Caine 107 (115)
    Chris S> 72 (16″, 80)
    Paul 93 (95)
    Robbie 116 (pull ups)
    Christine 94 (65)
    Patrick S. 90 Rx
    Heather 86 (95/83)

    5:00
    Colin 49 (75)
    Erin 101 Rx
    Dani 104 (85)
    Andy 118 (95)
    Sabol 60 Rx
    Jeff 85 (115)
    Daria 98 (55HP, RR)
    Kehl 99 (95)
    MOira 92 (step, 35)
    Whitney 79 (75)
    Boelker 105 Rx
    JOe S. 136 (95HP, pull ups)
    Mel 96 (85)
    Chase 75 Rx
    MIke D> 70 Rx
    Saritha 102 (16″, 20#KBS)
    Rey 97 (12″, 75)
    Filchner 91 (95)

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