Daily WOD – Oct 9, 2019

Welcome Lou!

 

Complete 21-18-15-12-9-6-3 reps for time of:

  • Deadlifts (185/125#)
  • Burpees
  • Box jumps (24/20″)

Nutrition Notes:  We’re getting sooooo close! For those who did a “pre-challenge” InBody scan, it’s time to schedule your re-scan! This google sheet offers available times for you to sign up on Thursday, Oct 17 and Saturday, Oct 19. Remember these guidelines to prepare for your scan, most notably that you should not eat for 3-4 hours before the scan and should not workout for 6-12 hours. If you didn’t do the initial InBody scan, you can still sign up for a post-challenge scan ($35).

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This Post Has 5 Comments

  1. I miss bread sooooooooooooo much!!!!!!!!!!!!!!!!!!!!!!!!!!

  2. 5:00
    Kyle E. 20:35 (2/3 Burpees, step)
    Smith 21:08 (step 15>3)
    Moira 19:32 (60, chargers, step)
    Tobin 17:46 Rx
    Erin 14:45 Rx+ (24”) UBDL
    Stem 14:50 Rx+ (24”)
    Daria 16:46 (75, step 16)
    Lombardi 😉
    PTM 😉
    Rocco 😉
    Alex 17:18 (135)
    Tim 20:19 (165)
    Jeff 17:55 (165, step)
    Ryan A. 25:04 (135, wreck jumps)
    Catherine 17:46 Rx
    Wysow 19:52 Rx
    Tiago 17:16 Rx
    Ana 23:10 (scales)

  3. To the 5pm class (and possibly some of the 6pm’ers?):

    I just wanted to thank you guys for helping me at the end of the WOD. I’ve been doing CrossFit since 2008ish and have never had multiple people doing more reps (of the horrible sh*t they already completed!) to help push me through the finish. That was really cool, and I didn’t get to thank people because I had to run out the door to pick up my kids from daycare.

    I’m new to ICA, and usually don’t say much, but I wanted to let you guys know how much I appreciated it. I apologize for making you do more burpees, my bad.

  4. 6:00
    Boelker 14:07 Rx (ubdl)
    Jesse 24:08 (135)
    Hannah 18:33 (65)
    Tammy 19:06 (16″, 65)
    Natalie 18:34 (16″, 75, su, box burpee)
    Zabs 20:55 (sumo)
    Averie 22:01 (85)
    Erik 24:29 (su)
    Sillup 16:36 Rx
    Dan R. 17:18 Rx

    7:00
    Andrew 22:45 (90,su)
    Blythe 22:30 (105, su)
    Jimena 23:10 (65, su)
    Rich 23:15 Rx

    8:00 🙂
    Tanya 18:59 (135,24″)

  5. 4PM
    Sean 🙂 Fitnessx2
    Kevin 19:34 Rx
    Dominika 227 reps (20# DB lunge, Row)
    Steve K 21:00 Rx
    EQ 15:04 Rx
    Cindy 19:20 (85#)
    Robbie 18:00 Rx
    Shawn 19:17 165#
    Kirsten 19:16 (125, EPU 14″, SU)
    Rob 🙂 (115#, 20# )
    Marissa 16:14 (85#, step up 20″, star jumps)
    Lindsay 35# KBDL, 21-15-9

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