Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- “14.3” AMRAP in 8 minutes of 1o deadlifts (135/95#), 15 box jumps, 15 deadlifts (185/135#), 15 box jumps, 20 deadlifts (225/155#), 15 box jumps, 25 deadlifts (275, 185#), 15 box jumps, 30 deadlifts (315/205#)
- Teams of 4 AMRAP in 15 min of 200m run, power cleans (50%), wallballs (20/14# to 10/9′)
- Complete the following on alternating minutes for 14 minutes: 15 KBS (70/53#), 15 T2B
- Front Squat 2-2-2-2-2-2 then 15 muscle ups of 30 pull ups NFT
- Complete for tine 1000m row, 100 double unders
- Push Press 1-1-1-1-1-1-1 then 50 ring push ups NFT
Open Notes: Remember to check out the announcement of 14.4 tonight at 8:00 on the games site. After week 1, ICA was in 219th place in the region. Week 2 took us to 193rd. Week 3 has us placed at 181. Let’s keep climbing! Hats off to the point scorers this week. Men: Kehl, Garrett and John. Women: Jenn, Lindsey and Katie N.
Mobility Notes: Coach Kehl will be running a little late to mobility tonight due to teacher conferences. Expect Moga to kick off closer to 6:15-6:30 time frame.
Community Notes: Happy Birthday Katie L!!
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Happy Birthday Katie!!! 🙂
Happy birthday Katie!
Happy birthday Katie!
Happy birthday, Katie!
Happy first day of spring! What a great day for a Birthday! Hope you have a spectacular day Katie!!
Happy Birthday Katie!!
Happy birthday, Katie! And happy Spring everybody! Now, it will only get warm and stay warm outside!!!
Happy birthday Katie L.
Happy birthday Katie!!
Anyone up for the team Wod?
I was thinking about doing it, what time?
Happy Birthday Katie L! Hope your day is bright and sunny!
Happy Birthday Katie!
Happy birthday, Katie! Hope it’s an absolutely fantastic day!! 🙂
I’m up for team wod, but I can’t get there until 5
Happy birthday Katie!!
I am going to hit a short run at 5:15/5:30 if anyone wants to join me. Probably 2-3 miles down into Phoenixville and back.
Erin and I will be there.
I would totally be there except I have my little monsters with me!!
🙁
Any guesses as to 14.4?
Castro certainly loves taunting people:
http://instagram.com/p/lvzSDdhoSI/
HAPPY KATIE DAY!!!!
Happy Birthday Katie!! Hope you have a great day 🙂
Happy, Happy Birthday Katie!
Hey Marissa- I can make it in by 5 or anytime after. Let me know what works!
Happy Katie Day!
Count me in for the run this evening.
happy birthday katie 🙂
Mel – I can be there by 5 too, see you then!
Happy birthday, Katie!
Happy birthday Katie!
Happy birthday Katie!
And I predict 7 mins of burpees or some combination of toes to bar and wall balls
Pizza Helen Question: Are we allowed to do half slices? I noticed a couple ladies did this last year.
KEB you have to do it with two slices and a milkshake each round just for asking.
“I don’t feel so good.”
Dave-I feel like I’m going to regret this…but what is the Rx+ that you were talking about?
A beer AND a slice each round. No sweat.
I can’t make the run tonight, Ricky has baseball practice. Yeah! Spring!!! Per the open I’m guessing some sort of chipper. 20 minute time limit of lifting heavy stuff and moving fast.
Based on Castro’s chipper reference, I’m calling 100 burpees, 100 wallballs 100 clean and jerks (135/95#), AMRAP in 17 minutes.
THAT WOULD BE AMAZING! John, You should program the Open.
No he shouldn’t.
Bahahaahahhaaaa!
Happy Birthday Katie!!
Happy birthday Katie!
Happy birthday Katie!
Re: Pizza Helen…I was hoping one scale option was to not eat pizza at all! This will not be pretty if I have to eat pizza!
Happy birthday, Katie!!
Happy Birthday Katie! What an awesome day for it!
Happy Birthday Katie!
Chipper hmm…..
Since its an AMRAP do we have to get at least one rep of a muscle up to count our score or no?
As many reps as possible not rounds I’m assuming.
Oh I get you. Muscle ups are last, right? The row should give you a score, no?
Thank you for all the birthday love!!!!!
Fili, yeah your score would be 60 after the row, 110 after the toes to bar etc.
Thanks guys.