Daily WOD – Sep 5, 2019

Nick locking out a push up!

Run 1 mile.

Rest

Run 1 mile.

Rest

Run 1 mile.

WOD NotesThe rest will be approximately 5 minutes between efforts.  The goal is to spend fewer than 30 minutes running.  That may mean 1, 2 or 3 of the runs are swapped for 800m to get the desired time domain.  Run fast!

Nutrition Notes: If you signed up for an inbody scan Thursday (tonight) or Saturday, please go to the sign up sheet HERE, select the tab at the bottom for Thursday or Saturday and sign up for a time slot.  Please arrive 10 minutes before your appointment time.  Additionally we have extended the Saturday AM window until 9:30 am for scans.

Reminder of guidelines for the most consistent results on the inbody:

  • no working out within 8 hours
  • no eating within 4 hours
  • use the bathroom before the scan

 

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This Post Has 9 Comments

  1. See you at 6:15 Rocco… it’s game time.

  2. 4:00
    Bri 🙂
    Heath 80 hc
    Marissa 70 (hc) 80x alot (hpc)
    Denise 20 hc
    Warnek 315
    Robbie 245
    Pat 205 PR!
    Shawn 145 hpc
    Dominika 100
    Kyle 200 PR!
    6:00
    Dan R 150 PR!
    Boelker 205 Form
    Pete 130 PR!
    Tobin 135 PR!
    Natalie 75
    Megan 115
    Tiago 185
    Sean 215
    Erik 175
    7:00
    Matt 125
    Anne Marie 95
    Kirby 83
    Steve K 180 PR!

  3. 5:15
    Tyler 5:57, 7:02 (20# vest), 8:44 (20# vest + 20# wreck bag)
    Kelly G. 6:48, 7:16, 7:45
    Ceil 6:26, 6:17, 6:10
    Steve M. 6:28, 7:06 (20# vest), 8:12 (20# vest + 20# wreck bag)
    Nick L. 6:54, 7:19, 7:58
    Mike D. 7:26, 8:25, 7:52
    Alex W. 6:46, 7:04, 7:33
    Zach 6:34, 7:00, 7:51
    ——————
    6:15
    Craig 6:59, 8:28 (20# vest), 7:18
    Warnek 8:17, 7:59, 7:18
    DE 5:52, 7:19 (20# vest), 6:32
    Ricky 5:53, 6:26, 6:14

  4. Hey ICA- I am going to be moving back to Phoenixville after a brief stint back home in NEPA. My move in date is 9/14 at Phoenix View apartments, right on Nutt Rd. It’s a new benchmark WOD called move me in as quick as possible so ya’ll could get on with your Saturday. Looking for a few helping hands to get my things from storage on 724 into my new ground-level apartment. If you’re interested and available, shoot me a text at 570-956-9109. Pizza and beer will be supplied!!!

  5. 9:30
    Linda (row) 8:18, 8:24, 8:30
    Sean B. 6:36, 8:29, 8:48
    Allison 10:20, 7:09 (row), 🙂
    Joel 8:54, 11:30, 11:16
    Swetha 13:50, 14:45, 14:05
    Gisela 9:21, 9:12, 9:20
    Ed 9:38, 10:50, 11:00
    Jen C. 8:31, 🙂, 🙂
    Jenn 8:03, 7:24, 9:44

  6. Pic attached

    1. Or not. 6:56, 6:10, 6:45

  7. 4pm
    Curtis 9:58/9:58/9:9:46
    Shawn 8:06/8:09/7:54
    Nik 8:32/8:24/8:01
    Heather 8:24/9:34/8:49

  8. 5pm
    Tim 8:04, 8:18, 8:02
    Kevin 10:46, 10:52, 10:55
    Janet 6:50, 7:20, 6:55 (Row 1600)
    Moira 11:36, 11:24, 10:41

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