4 x 800m run
then
Partner Tabata leg tosses
WOD Notes: This is a fantastic interval workout. DO NOT CHERRY PICK! Scaling options will include rowing or running shorter intervals, and we will complete this workout rain or shine. Expect to set off a heat every 8 minutes. Compare to 160608.
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All I got out of this was “fantastic cherry pick”
Remember there is a Swim WOD this Sunday at 2pm! Open to all ICA members and punchcard athletes. It’s at the Radnor High School, and the only cost is $6 (cash please) for pool admission. You don’t need to be an experienced swimmer, but you should be able to swim 1 lap of a pool at a time. We’ll be mixing elements of swimming with other CrossFit movements. It’s always a great workout, and fun too! Sign up in MindBody!
Results:
5:15
Marissa 3:45/4:06/3:46/4:05
Zach 3:17/3:25/3:33/3:38
Nicole 3:48/3:51/4:01/4:09
Ash 3:34/3:43/3:56/3:53
Mark G> 2:46/3:12/3:18/3:34
Emma 4:30/4:35/4:44/4:47
Chris M. 3:29/3:48/4:57/4:59
Faith 4:05/4:12/4:23/4:32
Sara P. 4:23/4:20/4:19/4:19
Craig D. 3:05/3:02/3:03/3:10
Ceil 4:03/4:07/4:22/4:11
John M. 2:46/2:52/2:55/2:56
Jenn 4:48/:)
Ed 3:45/3:50/4:00/4:02
Nikki K. 4:15/4:18/4:20/4:19
Tyson 4:51/4:43/4:51/4:53
6:15
Ryan I. 2:47/2:52/2:59/2:55 PR’s on every one!
John W. 3:11/3:41/3:50/3:42
4:00
Betsy 3:25/3:25/3:37/3:24
JIm C. 4:18/4:29/4:07/4:07 (2xrun/2xrow)
Heather 4:11/4:22/4:26/4:25
Duris 2:32/3:24/3:32/3:30
Tom S. 3:14/3:28/3:51/3:48
Pugh 2:45/:)
Derek 3:03/3:05/3:02/2:51
Steve 3:36/ ?/ 3:12 (800m row)/3:58 row
Bri 3:34/3:50/4:08/4:09
Shawn 3:14/3:19/3:40/3:34
Vanessa 4:16/4:24/4:28/4:39
9:30
Betsy 3:25/3:25/3:37/3:24
Jim C. 4:18/4:29/4:07/4:07
6:00
Dave 2:47, 2:51, 2:56, 2:55
Bob K. 2:59, 3:15, 3:18, 3:13
Tobin 3:50, 3:44, 3:46, 3:39
Erin 3:15, 3:16, 3:22, 3:29
Jolene 4:01, 4:04, 4:13, 4:06 (row for last one)
Derek 3:40, 3:39, 3:56, 3:56
Patrick 3:11, 3:31, 3:30, 3:55
Sikora 3:36, 3:34, 3:33, 3:13
Dubs 3:39, 3:41, 3:58, 4:02
Kristen 4:21, 4:13 (row), 4:07 (row), 4:15 (row)
Bob Brown 3:34, 3:38, 3:49, 3:40
Pete 3:38, 3:46, 3:56, 4:01
James 3:01, 2:50, 2:46, 3:26 (row)
Karen 3:20, 3:22, 3:26, 3:29 (row)
5:00
Caine 2:33/3:19/3:11/2:52
Andy 2:45/2:50/2:52/2:50
Kevin 3:13/3:58/4:07/3:55
Jeff 3:14/3:32/3:42/3:37
Sabol 3:32/3:47/3:59/3:51
Allen 4:09/4:31/4:44/3:48
7:00
Ray 2:56, 3:26, 3:26, 3:26
Elissa 2:50 (18sec PR!), 3:44, 3:35, 3:34
Patrick M. 3:34, 3:41, 3:48, 3:36
Erik 3:34, 3:45, 4:04, 4:06
Conn 3:14, 3:34, 3:39, 3:38