Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are:
- Complete a 500m row, 25 kb swings, 10 toes to bar, rest approximately 3 minutes, repeat for a total of 3 rounds
- Find your 1 rep max clean and power clean
- AMRAP in 20 minutes of 5 HSPU, 10 pistols, 20 double unders
- Complete 4 rounds for time of 400m run, 25 situps, 25 banded good mornings
- Back squat 2-2-2-2-2-2 then max weight box jump (24/20″)
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I’ll be doing the clean max today around 5:30ish. Anyone else coming in?
I think Sabol might be doing this too … and if he does, I’ll join him and do some heavy cleans. Hoping to do the running WOD as well.
T, I am hoping to do cleans also today. Hoping to be there around that time.
There is no way in hell that I can squat clean today. Every major muscle group from my glutes down are sore.
ICA in the news! Check out this article from the Phoenixville Patch: http://phoenixville.patch.com/articles/wanna-work-off-that-beer-belly-lift-the-keg#c
Awesome article!!!
Just saw the article! Love it! ICA rocks!!!
Very Cool!
Great article! Most shocking thing I read…John you’re 26?? Ugh I’m getting old.
Fantastic article! So proud to be part of this gym!
I challenge anyone to do wod 4 and 5 back to back.
I may do the clean/squat clean wod if I can unglue my hamstrings.
Great article!
What are banded good mornings?
We’ll show you! You stand on the band and loop it behind your check, then do good mornings. It’ll work your hammies
Awesome article guys you deserve it!
I don’t usually post links/videos on the blog but this has to be the funniest crossfit video I’ve seen to date. If you ever want to know how to pick up a girl at the gym fellas this guy right here knows…http://youtu.be/xyXplN23ALM
Now that’s funny!
That’s awesome! Haha!
Results:
WOD 1
Mike V 2:56/2:59/3:10
Brendan 3:59/4:59/5:10 (44)
Jason 4:05/4:11/4:13 (44, 35)
Tom R 4:20/4:11/4:29
Emily 4:09/3:50/4:04
Kim 3:55/3:45/4:00
Jerry 3:24/4:40/5:10
Dan F 4:02/4:09/5:07 (44,35)
WOD 2
Name Power/Squat
Korba 185/195
Nick 140/135
Tom F 145/125
John C 165/160
Kev 235/235
Tiana 175/–
John W 265/300 PR
WOD 3
Killa 7+1 Rx
WOD 4
Mario 13:20
Joel 19:11
WOD 5
Nikki 200
Korba 225?