Get involved in the CrossFit community! Here are some upcoming opportunities to work out, cheer, judge, and compete!
- WORK OUT – May 18 – CrossFit Rage First Anniversary Celebration. Opening remarks at 9:15am, Beginner WOD at 9:30, Advanced WOD at 11:00. Lunch will be provided! WOD details posted under comments.
- JUDGE – May 26 – CrossFit King of Prussia is looking for L1 CrossFit trainers to help judge at a large scale Teen competition. Judges can do the whole day (8:30-3:00pm) or a half day (8:30-12:30p or 12:30p-3:00pm). Contact Steph Vincent at stephanie@radicalhateloss.com to volunteer. You must have your CrossFit L1.
- CHEER – June 1 – Head down to CrossFit South Philly to cheer on ICA at the South Philly Rumble! We’ll have two teams competing – John, Chamberlain, Lindsey, Dani and Craig, Phil, Tiana, Jenn.
- COMPETE – June 29 – CrossFit 717 (Lemoyne PA) is hosting a huge PA event – Battle of the Pike. Each athlete will compete in 3 WODs; the cost to register is $60. More details HERE.
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Beginner WOD: 7 min AMRAP of 10 air squats, 10 Burpees, 10 Russian KB Swings
Advanced WOD – a chipper. Complete For time :
10 Thrusters 165/115lb
1 Rope Climb 20′
20 Chest/Bar Pull-ups
1 Rope Climb 20′
30 KB Swings 70/53lb
1 Rope Climb 20′
40 Burpees
1 Rope Climb 20′
50 Double Unders
1 Rope Climb 20′
Run 400m
*Time Cap will be 15 min
—Scaling will be available for rope climbs, pull-ups, & DU as well as going lighter on the thrusters/KB swings
I’m doing the advanced wod, scaled way back on weights! Remember you can scale as much as you want. Advanced wod is for people who have been crossfitting for a while and are comfortable with the movements – not necessarily the heavy weights!
Wishin I could make this WOD. Looks like a good one! Coaching T-ball though for a few more weeks. Kick butt ICA!
Definitely want in for the June 29th event!
165lb thrusters??? Seriously? Gotta give Rx a try.though!
Results:
Bat Sh*t Crazy
Craig 3:12/4:03/4:08 (Rx+80# snatch)
Kim H. 3:58/5:49/4:55 (10PU MM, 25#)
Robbie 3:45/4:45/5:50 (26#, OHS 45#)
Ernesto 5:05/5:39/6:24
Cleans
Sabol 227 PR!, 185
Killa 160 PR!, 135
Jenn 140 PR!
Helen
Jimbo 11:32 PR!
Joe M 10:52 Rx
Rick 18:32 Rx
Vic 14:25 G
Brian 13:35 G
Nikki K. 15:50 G
Chloe 13:02 6PU
Back Squat
Joel 165/95
Dead/Jump
Maggie 11:31, 75#
Gunter 9:57
Peggy ? (55#, 13″)
Nik 11:14 (SDL, 14″)
Linds 7:47 (85, 10″)
Jackie B 9:27 (75, 13)
Is it too late to go to CF Rage Anniversary WOD? I’d like to go.