Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- “16.4” AMRAP in 13 minutes of 55 deadlifts (155/105#), 55 wallballs (20/14# to 10/9′), 55 cal row, 55 HSPU
- Shoulder Press 5×5 (75%) then 3x10R/10L KB snatches
- EMOM for 14 minutes of: 3 clean pulls (90% 1RM power clean), 10 double unders, 5 box jumps, 10 T2B
- Complete 8 rounds for time of: 15 KBHP (53/35#), 25 yd bear crawls, 5 strict pull ups
- Sumo Deadlift 7×1 (90%) then 25 weighted box jumps NFT
- Complete a 400m run every 3 minutes for 30 minutes
Schedule Notes: There will be an ICA swim WOD at the Radnor High School Pool on Sunday, Apr 3. We will be having two classes loosely separated by skill level. The 12:00 class is designed to be for novice swimmers and the 1:00 will be for intermediate swimmers. In reality anyone can do either one but if you want to be pushed on swimming, come to the 1:00! Cost is $6 at the door (pool admission). Sign up in mindbody if you plan to attend so we can keep track of numbers.
Reminder: Kehl’s CFE class is at 9:30 today, NOT 4:30!
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CFE @ 9:30am!!
7 Minute AMRAP
5 Shoulder to Overhead (115/75)
10 Box Jumps (24/20)
15 Double Unders
Rest 3 Minutes
7 Minute AMRAP
15 Deadlifts (115/75)
10 Hang Power Cleans (115/75)
5 Front Squats (115/75)
Rest 3 Minutes
400m Sprint
16.5 Announcement at the Sly Fox – Thursday 7:00PM
For anyone that isn’t on Facebook, or didn’t see the invite, our friends at the Sly Fox have graciously agreed to reserve their private room (really, a semi-private room) for the entire ICA family to stream the CrossFit Games Open Workout 16.5 Announcement on Thursday night! We already have over 40 people RSVP’d to come, so don’t be left out!!!!
We won’t have any special menu and are really just having drinks in the room for the announcement. If you plan on eating there, please come before 7:00 in order to do so at a table or at the bar, and then you can make your way into the room. You can get drinks at the bar, OR, you can get drinks from the server in the room, paying CASH into a hat as you go. Any leftover cash after the bill is covered will be contributed to the 2016 ICA 31 Heroes Fund. So, buck up, kids.
I’ll be there between 6 and 7 to get the stream going and et up with the server. The Announcement Pre-Show starts at 7:45. The Announcement hits at 8, and we then watch Froning, Fraser and Smith battle it out.
Let’s rock. It’s going to be a blast!
Just in case, here’s the link to the FB event: https://www.facebook.com/events/1573030933015343/
Chris 4+14 (65, 16, 2xSU), 3+12 Rx
Betsy 4+15 (7 push-ups), 3+22 (sumo, 26kb, back squat)
Kelly D. 4+12, 3+24 (55)
Tanya 5 Rx+ (24″ tire), 4+7 Rx
Lombardi 5+2 Rx+ (24″ tire, 2xSU), 3+20 Rx
Brooks 5, 4 Rx
Good, good job!