Open Gym – Nov 22, 2012

Today’s WOD is… OPEN GYM!

Notes: Join us between 8am and 10am for an open gym! You can do any workout you want, but please plan to finish up by 10am. (We will have a hard stop at that time…) Guests are welcome, as always! (The first visit is always free; all other drop ins are $15.)

WOD Ideas: If you need some inspiration, here are a few ideas:

  • Try our “House WOD”- The Fire Bird! (See 111126)
  • Make up a workout you missed this past week
  • Work on one of your 2012 goals from the goals board
  • Re-do the baseline (500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups)
  • Try a “girl” benchmark WOD (see list HERE)
  • Try a HERO WOD (see list HERE)
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This Post Has 7 Comments

  1. Happy Thanksgiving ICA peeps! Hope everyone has a great day with family and friends!

  2. Results:

    Firebird:
    Jess V. 53:54 (pu, 65, 12, 60SU)
    Todd V. 57:23 (JMU, 135)
    Gunter 41:16 (JMU, 115, 16#, SU)
    Nikki 44:05 Rx
    Buzz 59:41 (22MU, 135)
    Matt C. 50:22 (JMU, 135, 15 DU+30SU)
    Jason 40:03 (JMU, 115, SU)
    Korba 46:55 (JMU, 135, SU)

    Jackie:
    Brendan 11:09 Rx

    Front Squat/Weighted box jumps:
    Mark F 155, 20#@20″

    Hit and Run Grace
    Sabol 11:14 Rx
    Chris 13:33 Rx
    Emily 13:33 50
    Chloe 16:21 65

    CrossFit Total:
    Chris 255/115/385 = 755

    Lindsey 3x800m run, 21 KB swings – 19:00

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