Daily WOD – Jan 8, 2020

Swetha knocking out some wallballs!

AMRAP in 17 minutes of:

  • 8R/8L dumbbell snatches (70/50#)
  • 6 bar muscle ups

Schedule Notes: We’ve added extra class times to our Saturday and Sunday mornings to accommodate higher attendance during the cold-weather months. These classes will be on the schedule at least until summer rolls around:

  1. We added an 8:00am Daily WOD on Sunday.
  2. We added a 4th Saturday morning class and shifted all classes to begin on the even hour (7:00, 8:00, 9:00, 10:00).

On a trial basis, the 7:00 Saturday class will be a “rotating specialty” class. The first 6 weeks will be Olympic Lifting. After that, we’ll introduce other specialties such as endurance, gymnastics, power lifting, rowing, and kettlebell. The Olympic class will focus on the clean, snatch and jerk, breaking down the lifts into their various parts and performing lots of repetitions to improve your technique. This class is open to athletes of all experience levels.

Due to demand for Saturday morning classes, athletes are only permitted to attend ONE class each Saturday morning. Please do not register for both the specialty class and a Daily WOD. Thank you for your understanding and cooperation!Β 

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This Post Has 5 Comments

  1. 5:15
    JIm C. 4 (45#DB< bar rows 95) Dan E> 5+19 Rx
    Faith :0
    Diana 8 (30#, push ups, ring rows from box)
    Steve M. πŸ™‚
    Kelly G> 10+5 (30#< banded MU) Tyler 5+4 (50#, banded mu) Danielle 5+6 (35# JBMU (22") Bill 3+10 (40#, box mu) Ceil πŸ™‚ Murray πŸ™‚ Franco 4 (50#, 8/15 pull/push) ---- 6:15 KtL 5+6 (40# JBCB) BWat 5+13 (40#, JC2B) Emily 5 (20#x12 reps, banded pull ups) Becca 5+5 (20# banded pull ups) MIke D> 5+8 (60#, strict pull ups, push ups)
    Hannah R. 7 (20#, BPUx6, tire pu x6)
    DE 5+19 Rx

  2. 9:30
    MEgan V. 6+16 (35#, jmu 20″)
    Megan S> 4+18 (35#, 4 jmu/rd, 24″)
    Paul 5+12 (50#, 6 pu/pu)
    Jesse St. πŸ™‚
    Bob Kr. DB 30#
    Jenn 4+5 Rx
    Andrew K. 5+18 (60#, pu)
    Ashlee 20# kb, blue band push ups, P pull ups
    Mado πŸ™‚
    Lucas forgot to count
    Betsy 7 (20# RT, 10# LRKBS, jmu 20″, 24″ tire jump 8/rd)
    —–
    12:00
    Chaz 7 (50#, 16″ box)
    Tanya 4+9 (MM)
    Rick πŸ™‚
    Yuvika 5 (15#, purple, 6 pull / push)
    Steph 5+4 (RR< 25)
    Greg 5+16 (25#< P, pux6)
    Lombardi 5+19 (35#, 3 BMU)
    KtM 6+22 (BPU, push up)
    Cara πŸ™‚
    Jesse Sy 4 (JMU, 45#)
    Kelly K. 4=8 (banded pu/pu)
    Ricky 7+1 (4 mu/rd)

  3. 5:00
    Amanda 7 (30, JBMUA)
    Erin 5+8 (JBMU)
    Nikki K. πŸ˜‰ (30, JBMUA)
    Chris πŸ˜‰
    Christine (30, 6”, 6/6)
    Shawn πŸ˜‰
    Jeff πŸ˜‰ (JBMU/A)
    Sabrina 5+19 (JBMU)
    Nick 6+14 (60, JBMUA)
    Jere 4 (50, JBMU)
    PTS πŸ˜‰
    Julie πŸ˜‰ (35KB, JBMUA)
    Sigal 4+17 (55, JBMU/A)
    Bob B. πŸ˜‰
    Janet 4 (JBMUA)
    Tim 6+9 (45, JBMU/A)

  4. 4:00
    Abby 9 (15, banded)
    Fili 4+9 (2MU/round)
    Heather πŸ™‚
    Shawn 8 (40, box MU)
    Rob Mc. 4+16 (50#, box MU)
    Kirsten 5+2 (10×75 HPS, RR, EPU)
    Kevin 5 1/2 (50, box MU)
    Marissa 5+12 (25, pp pull-up, pp push-up, box)
    Kelly W. 5 (30, banded pull-ups and pushups)
    Dom 4+16 (20, 2 bandedMU/ round)

  5. 6:00
    AnneMarie 7 (25#, PU/mm)
    Dan R πŸ™‚
    DT πŸ™‚
    Eric 4+16 (70, 3bmu)
    Jason πŸ™‚
    Kts πŸ™‚
    Marco 4+18 (35#)
    Matt 4+10 (55, jmua)
    Michael 6 (40#, RR)
    Rob 8 (30#, RR)
    Ryan 4+16 (50, bpu)
    Tobin 7 (30, jmu)
    Todd 6+8 (50, Ring dips)
    Traci 6+8 (15, banded pu)
    Vaibhav πŸ™‚
    Zoe 7 (15, jmu)
    Natalie 5+4 (25, RR)
    Smith πŸ™‚
    Blake πŸ™‚
    7:00
    Sydney πŸ™‚
    Andrew 6(35, bpu)
    Bob K 7+20 (50, strict pu)
    Cindy πŸ™‚
    Dave W 6+4 (jmu,45)
    Evan 9+20 (jmu/jmua, 20)
    Francis 5+19 (jmu, 40 )
    Frank πŸ™‚ 1st MU!!!!
    Jill 8 (25, bpu)
    Nidhi 6 (RR, 15)
    Quinn πŸ™‚
    Ryan 7 (jmua, 20)
    Tim 6 (40, jmu)

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