Daily WOD – May 23, 2022

Michelle H. working through deads!

Workout of the Day


Complete for time:

  • 30 power clean and jerks (135/93#)

Time cap = 10 minutes.

Then AMRAP in 8 minutes of:

  • 10 burpees
  • 25 double unders

WOD Notes:  It’s benchmark day!!  There are many strategies to complete Grace.  You can try quick singles, sets of 3-5 on some even time interval (every 30 or 40 seconds), or hold on for as many as you can and then survive!  No matter the pace or strategy, prioritize making each rep look good.  Afterward, we’ll rest a few minutes and then attack a short lung burner of an AMRAP.  Is 8 rounds possible?  I hope we find out!

Murph Notes: On Monday 5/30 (Memorial Day), we’re running the hero workout “Murph,” an annual tradition at ICA and CrossFit gyms around the country! The first heat kicks off at 7:00am and the last heat kicks off at 10:00am, with a hard cap at 11:00am to finish. Please note, this is not a coached class. Members are expected to show up at least 20 minutes before their heat time to warm up and set up, then you start the workout at the time you signed up for. Newer members – don’t worry – we’ll have coaches and experienced members available to help out, so come on in for a challening and meaningful workout. For more details on the workout and scaling options, view last year’s post, here. Please note – for this WOD only, you will not necessarily have your own workout station – anyone who goes beyond 30 minutes will share their station with an incoming heat.

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