Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Teams of 3 complete 5k run, 300 wallballs (20/14# to 10/9′), 200 ring rows
- Push Press 10×5, 10 push ups after each round
- Complete 6 rounds for time of: 5 hang power cleans (185/115#), 50 yd sprint, rest 60 seconds.
- Complete 4 intervals of 800m run, rest 3 to 5 min between efforts
- Box front squat 8×3 (75%) then max consecutive wallballs (20/14# to 10/9′)
- Complete 3 rounds for time of: 10 HSPU, 20 OHS (95/65#), 30 box jumps (24/20″)
Community Notes: Happy Birthday to Moira and our long time gym mascot Aiden Chamberlain!!
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9:30am CrossFit Endurance Wod
42 Sumo Deadlift High Pulls (75/55#)
21 Thrusters (75/55#)
400m run
30 Sumo Deadlift High Pulls
15 Thrusters
800m run
18 Sumo Deadlift High Pulls
9 Thrusters
1600m run (1 mile)
Feel free to make your 800 & 1600m run, 400m repeats
What do you mean by repeats? Please don’t say “to do again” i mean in context of this workout.
Instead of doing the 800m loop or the 800m loop 2x for the mile, you can just do 400m’s until you reach your distance…
2 – 400m’s = 800
4 – 400m’s = 1600
Happy Birthday Moira!
Happy Birthday Aiden!
Happy Birthday Aiden!! Happy Birthday Moira!!!:)
Happy Birthday Moira!! Happy Birthday Aiden!! 🙂
Happy birthday, Moira and Aiden!!!
Happy birthday Moira and Aiden!
Happy Birthday Moira. Have a great day.
Happy Birthday Moira!
Happy Birthday Aiden!
Happy, Happy Birthday Moira and Aieden!!
Happy Birthday Moira and Aieden
Happy Birthday Moira and Aiden!
Happy Birthday Moira and Aiden!
CFE
Kelly D. 34:37 (45)
Fili 38:12 Rx
Rick 29:10 Rx
Erik P. 35:13 (65)
Steve 31:06 Rx
Chris 35:55 Rx
Sarah W. 32:46 Rx
Murray 30:50 Rx
Patti 24:27 (35)
Great effort today!!!
Happy Birthday Moira and Aiden!!!
Hope you both have a spectacular Birthday!!! 🙂
Happy birthday Moira and Aiden. Hope you both have great days.
Happy Birthday to you both!
Happy birthday Moira!
Happy birthday Aiden!
Happy Moira Day!! Happy Aiden Day!!!
That CFE WOD gives me the shakes just reading it. Well done to everyone!!!!!!
Happy Birthday Moira!
Happy Birthday Aiden!
Today’s WOD at OTG: “Bountiful”
Oddly, the same without we did last year when we dropped in, except our weights were Rx this year.
Teams of 2
100 Deadlifts 225/155
100 T2B
100 Push Press 115/75
250 Double Unders
Dave: 17:55 Rx
Erin: 21:15 (tucks)
Oops, posted too quickly. HBD Moira and Aiden!!!
Thanks everyone for the birthday wishes for Aiden!! He is loving every minute of it!! 🙂
thank you all for the wonderful birthday wishes! Will take a week of workouts to loose all the cake I’ve eaten!! Being part of ICA is the best birthday present there is!!