Make Up Day – Mar 7, 2013

006c
Killa putting up the highest score of the night!

Come in between 4:30 and 7:30 to make up one of the last 5 workouts.  This week the choices are:

  1. Complete 3 rounds for time of 5 DB C&J, 15 C2B pullups, 25 box jumps (24/20″)
  2. Back Squat 5-3-3-2-1-1 then 1 mile run
  3. Complete 3 rounds for time of 400m run, 20 cleans (95/65#)
  4. Sumo Deadlift 1-1-1-1-1-1-1 then 200m sled drag (30% SDC)
  5. AMRAP in 15 minutes of 30 DU, 10 OHS (95/65#), 10 toes to bar

WOD Notes:  If you can’t complete the Opens workout this Saturday and plan on doing it tonight instead, please post to comments what time you will be coming so we can plan accordingly.  The opens officially start tonight for ICA!

Share on facebook
Facebook
Share on google
Google+
Share on twitter
Twitter
Share on linkedin
LinkedIn
Share on pinterest
Pinterest

This Post Has 13 Comments

  1. Nikki John I’m coming in sometime around 5-5:30

  2. Hey guys I will be in around 5.

  3. I’ll will be in at 5 as well!!!

  4. Ill be there at 5 too!

  5. I’ll be there close to 5:00 for the open.

  6. John do you plan on running today?

  7. Ahhhh! Get jacked up, this is the perfect WOD to start the opens. Korba, I’m out for running today. I might give it up until the opens are done.

  8. I’ll be there at 5ish too, if you need some judges.

  9. John and Nikki – I’ll be in closer to 4:30 but am only doingit informally so don’t need a judge! Thanks – Moira

  10. Hey guys, sorry for the late replay. Work is NUTS!! I’ll be there around 6:30 for the Open. Hope this isn’t too late!!

    1. Killa- you rock! Awesome job tonight!!

  11. Awsome killa!

  12. Results:
    3rds DB C&J
    Joel ?? 35, G, 24″
    Roydan 9:47 (40, G, 20)
    Kelly 9:31 (20, PU)
    Sajan 10:37 (35, G, 20″)

    BS/mile run
    Tom S. 185, 8:24
    Ron S. 285, 12:16
    Tom M. 200, 7:26

    SDL/Sled
    Rey 300, 140
    Dan F. 405, 180
    Sabol 475, 200
    Dani 175, ??
    Sara R. 175, 95

    15 min AMRAP
    Emily 4+39 (60 SU, 35#, tuck)

    13.1
    Brendan 100 (5:30)
    Garrett 125 (5;38)
    Killa 163 (11:44)
    Jenn 150 (15:46)
    Kim 114 (5:53)
    Jimbo 101 (6:47)
    Boyd 120 (5:45)
    Laurie 103 (6:29)

    Great way to kick off the Open!

Leave a Reply


The maximum upload file size: 50 MB.
You can upload: image, audio, video, document, spreadsheet, interactive, text, archive, code, other.

Close Menu