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Daily WOD – Jan 6, 2017

9:00 pm
Craig hitting a 385# PR deadlift!

Craig hitting a 385# PR deadlift!

‘Open 13.1″

AMRAP in 17 minutes:

  • 40 burpees
  • 30 snatches (75/45#)
  • 30 burpees 
  • 30 snatches (135/75#)
  • 20 burpees 
  • 30 snatches (165/100#)
  • 10 burpees
  • snatches (210/120#)

WOD Notes:  In preparation for the 2018 CrossFit Open, we will be bringing back some Open workouts from years past.  For more information on the Open itself, check out this post from last year.  Compare to 130309. (Note that the actual Open required jumping to a 6″ target, which we will not be enforcing tomorrow for logistical reasons… but that will affect your “compare to.”)

Schedule Notes: The 8:30 & 9:30 classes are currently full. Reminder that athletes are welcome to complete this workout during Open Gym, from 7:30-8:30am. Also remember that the late cancel policy is in effect for all weekend classes. If you signed up but can no longer attend, remove your name at least 1 hour before class to avoid the $10 late cancel/no show fee. Thank you!

2 Comments leave one →
  1. ICA admin permalink*
    9:31 pm

    Oly WOD:
    1) Snatch Balance 3-3-3-2-2-2-1-1-1 (increasing weight)
    2) Snatch high pull + snatch (2+1) x 2 @75% snatch, (1+1) x 3 (85%) 1rep snatch
    3) Front Squat 3-3-3-3-3 with a 3 second pause at the bottom of the last squat of each set.
    4) 3 sets of: 10 bent over barbell rows, 20 hollow rocks into 20 lemon squeezers, 20 second assault bike sprint

  2. Kehl permalink
    12:19 pm

    8:30
    Sigal 135 (45/65)
    Ben 136 (35/55)
    Brianna 160 (45, 65, 65 PC)
    Christine 155 (45/65/65 PC)
    Heather 165 (PC Rx)
    KTS 163 Rx
    Mike D. 🙂
    Nikki K. 190 (35)
    Pat 136 (PC)
    Ron 🙂
    Iggy 151 Rx
    Ed 129 (PC)
    Tim 168 (55/65/75)
    Tina 195 (35, Chargers)
    Vollmer 150 Rx
    Vicki 150 Rx
    Danielle 149 (45/50)
    Elissa 152 Rx
    Dan 129 Rx

    9:30
    Allison 162 (PC 45/65)
    Ana 70 (35 PC)
    Andrew 112 (75/115)
    Frank 127 (75/115)
    Colin 110 (75)
    Boelker 167 Rx
    John 158 (PC 75/95)
    Kyle 125 (PC 75/85)
    Luke L. 212 (PC 75, 85, 95, 100)
    Marissa 194 (PC 35, 45, 55, Star Jumps)
    Mitch 159 (55, 65, 75)
    PTS ? Rx
    Quinn 137 (PC 75, 105)
    Steve 129 (75/95)
    Tobin 146 (45, 65)
    Vince 161 (41/PC 75)
    Zane 116 (75, 95 PC)
    Sara 161 (35, Chargers, 20 Cleans)
    Duris 127 Rx
    Vanessa 140 (35)
    Catherine 181 (45)

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