Buy-in: 10 minutes of bar muscle up or pull up practice
then
AMRAP in 9 minutes of an ascending ladder of:
- 3R/3L DB snatch (50/35#)
- 1 bar muscle up
WOD Notes: The first round of this workout will be 3 right and 3 left DB snatches alternating each rep, then 1 bar muscle up (sub: 3 pull ups). Round 2 will be 6R/6L DB snatch and 2 bar MU (or 6 PU). Continuing adding 3R/3L DB snatch and 1 bar MU each round until time is up.
Benchmarks: We have set the ICA benchmark WODs for 2018. Here’s what you have to look forward to! (Asterisk indicates a 2x/year benchmark.)
- January: The Baseline, Fight Gone Bad
- February: Jackie, Isabel
- March: Diane*, Helen
- April: Karen*, Nate
- May: Grace*, Murph
- June: Fran*, 1 mile run
- July: Kelly, Nasty Girls
- August: 200 burpees, Nancy
- September: Diane*, 5k run
- October: Karen*, CrossFit Total
- November: Grace*, Cindy
- December: Fran*, DT
This Post Has 2 Comments
6:15
James 4+13 (53KB, pull)
Ig 5+7 Rx
Frank 4+18 (pull)
DE 4+8 Rx
Janet 4+30 (35, P)
Jenn 5+6 Rx
9:30
Murray 4+8 (PU)
Tanya 5+13 (3PU/rd)
Zane 4+5 (35#, G PU)
Lombardi 5+18 (25#, 1 MU/rd)
Paul 4+3 (40#)
Joel 4+10 (G PU)
4pm
Tom S —
Austin 5+8 Rx
Ricardo — (30, PU)
Aly — (10 KB squat, 5 RR)
Olga — (10 KB squat, 5 RR)
Julia 4 or 5 (10 KB squat, 5 RR)
Ella 5 (10 KB squat, 5 RR)
Robbie 5+12 Rx
Marissa W 4+22 (15, P+mm)
Christine 🙂 (25#, JPU)
Heather 4+17 (PU)
Rey
Danielle 3+31 (3xPU)
Duris 5+18 Rx
Betsy 4+23 (PU, 20#)
Mike C 4+18 (3xPU)
5pm
Boelker 5+24 Rx
Ash 4+30 (PU)
Nikki K 4+23 (2PU/rd)
Tim C fitness
Joe C 5+24 (30#, 1MU/rd)
John C 5+15 (35, 6 SPU/rd)
Jeff 5+29 (35, 3xPU)
Curtis 3+22 (PU)
Colin 4+24 (3PU)
Sillup 5+18 Rx
Chris C 3+34 (3pu, 35 KB)
Andrew 4+11 (1PU/rd)
Joe S —
6:00pm
Erin 4+34
Nik —
John 6+4
Kristen 4+13 (15, RR)
Bob 4+6 (BMU-A)
Rocco fitness
Fili 4+16 (88 kbs, SPU)
Blae 4+28 (PU)
Ray Z 4+24 (PU)
Cindy 4+24 (20, PU)
7pm
Chris M 🙂
LaCava 4+0 (50, PU ROM)
Erik 4+24 (35, PU)
Elissa 4+18 (35, 7MU, remainder PU)
Missy 4+31 (25, PU)
Alexa 4+22 (35, PU)
Brianna 5+0 (35, RR)
Franco 4+12 (50, PU)
Rob G 4+24 (35, PU)