Make Up Day – Jan 30, 2014

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

  1. Overhead Squat 15-15-15 then AMRAP in 3 minutes of burpees
  2. 3x1000m row, rest in between efforts
  3. Complete 3 rounds of 40s on, 20s rest:  1 arm db thruster (50/30#), strict pull ups, 1 arm db power snatch (50/30#), mountain climbers
  4. 15 minutes of snatch practice then “Isabel” – 30 power snatches for time (135/95#)
  5. Open WOD 12.3 – AMRAP in 18 minutes of 15 box jumps (24/20″), 12 push press (115/75#), 9 T2B
  6. “Pick Your Own Gymnastics WOD” – 3 rounds NFT of 7 strict pull ups OR 14 C2B pull ups OR 21 kipping pull ups,  7 HSPU OR 14 ring dips OR 21 push ups, 1 legless rope climb OR 3 rope climbs OR 7 muscle ups

Community Notes:  Happy Birthday Katie N!!

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  1. Sara R. January 30, 2014 Reply

    Happy Birthday Katie N you animal!!! Hope you have a great day 🙂

  2. Jackie T January 30, 2014 Reply

    Happy Birthday Katie N!!

  3. Kehl January 30, 2014 Reply

    Happy birthday Katie!

  4. Nikki Knapp January 30, 2014 Reply

    Happy Birthday Katie!

  5. Marissa January 30, 2014 Reply

    happy birthday!!!

    1. Lindsey January 30, 2014 Reply

      Happy Birthday Katie 🙂

  6. McGonigal January 30, 2014 Reply

    Happy birthday Katie!

  7. Tina January 30, 2014 Reply

    Happy birthday!

  8. Ron January 30, 2014 Reply

    Happy Birthday Katie!!

  9. Robbie January 30, 2014 Reply

    Happy Birthday Katie!

  10. Rick January 30, 2014 Reply

    happy birthday Katie.

    1. Hilary January 30, 2014 Reply

      Happy birthday, Katie!!!!!!

  11. Jenn January 30, 2014 Reply

    Have a great 29th birthday, lady!!
    😉

  12. OMC January 30, 2014 Reply

    Happy Birthday Katie!

  13. Mel January 30, 2014 Reply

    Happy Birthday!!

  14. Laurie January 30, 2014 Reply

    Happy birthday Katie!!

  15. Natalie January 30, 2014 Reply

    Happy Birthday Katie N!!! 🙂

  16. Phil January 30, 2014 Reply

    Happy birthday!

  17. Erin Burke January 30, 2014 Reply

    Happy Katie N. Day!

    David and I are checking in from CrossFit Steadfast, Savannah, GA.

    Skill: 4x

    2 Rope Climbs
    5 Pistols (p/side)
    10 Hollow Rocks

    20 minute KB Complex
    1 minute ON / 1 minute OFF

    :20sec Double KB Swings
    :20sec Front Rack Squats
    :20sec Push Press

    Erin: 2×18# KB; did not count reps
    David: unknown KB weight; 312 reps

    1. Dave January 31, 2014 Reply

      I had a pretty nice plume of steam pumpin’ off of me. Not a lick of heat in this place. Nice workout, though.

      While our overall experience was good, WODing here makes me appreciate the quality of the instruction we all get at ICA from each and every coach.

  18. Katie N. January 30, 2014 Reply

    Thanks for all the birthday love, 29 feels great!;). You guys are awesome!

  19. Kerri January 30, 2014 Reply

    Happy! Happy Birthday! Hope you had an amazing day!

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