Daily WOD – Jan 23, 2018

Good hustle Dan!
Good hustle Dan!

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
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This Post Has 2 Comments

  1. Boelker

    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

  2. Nikki

    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)

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