Daily WOD
 | Wed, Jan 24 2024 |  |
 | Happy Birthday: Jeanne & Mark |
| 20240124 PRE-WOD STRENGTH | 20240124 METCON | 20240124 OPTIONAL COMEPTE | 20240124 OPTIONAL COMPETE ACCESSORY |
20240124 PRE-WOD STRENGTH
(Weight)
Every 2:00 for 5 rounds:
3 power snatches
NOTES
- Advanced athletes can use this time to work up to a heavy triple, while those less experienced with the snatch can use this time to practice technique at lighter loads prior to starting the clock.
| 1st | 95 Rx | Jessica L Wed, Jan 24, 2024 | | 2nd | 85 Rx | Lindsey C Wed, Jan 24, 2024 | | 3rd | 80 Rx | Carlie Wed, Jan 24, 2024 | | 1st | 185 Rx | Caleb Nu Wed, Jan 24, 2024
Jeremy Wed, Jan 24, 2024
Thomas C Wed, Jan 24, 2024 | | 2nd | 165 Rx | Justin T Wed, Jan 24, 2024 | | 3rd | 155 Rx | Tom Wed, Jan 24, 2024
Blake P Wed, Jan 24, 2024 |
| Thomas C | 185 Rx | | | Jeremy | 185 Rx | | | Caleb Nu | 185 Rx | | | Justin T | 165 Rx | | | Blake P | 155 Rx | | | Tom | 155 Rx | | | Andrew | 135 Rx | | | Jason B | 115 Rx | | | Josh | 115 Rx | | | Tim G | 115 Rx | | | Ian N | 100 Rx | | | Greg U | 95 Rx | | | Matt Br | 95 Rx | | | Jessica L | 95 Rx | | | Lindsey C | 85 Rx | | | Carlie | 80 Rx | | | Trina | 75 Rx | | | Katie E | 65 Rx | | | Kelly S | 65 Rx | | | Ashleigh | 60 Rx | | | Jeanne | 55 Rx | | | Elizabeth | 55 Rx | | | Kelly P | 55 Rx | | | Rebecca P | 55 Rx | | | Kristen | 50 Rx | | | Pam | 45 Rx | | | Susan | 35 Rx | | | Chelsea | 35 Rx | | | Aidan | 25# DB 3 each arm Rx | | | Aniki | 20 Rx | | | Olivia M | 125 | Power clean | | Dale | 95 | One rep |
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20240124 METCON
(Time, Sc, Fnd)
5 rounds for time:
50 double-unders
10 power snatches (95/135 lb)
Rx2: 30 double unders, 75/115
Rx3: 25 single unders, 6 power snatches @ 35/45
INTENDED STIMULUS
- 6:00-10:00; advanced athletes can go sub-6:00.
- Double-unders in 5 or fewer sets, ideally unbroken.
- Power snatches in under 1:30 per round; advanced athletes closer to :30.
- Snatch-focused day; reduce movement complexity and double-under volume as needed.
| 1st | 5:45 Fnd | Trina Wed, Jan 24, 2024 | | 2nd | 6:34 Fnd | Aidan Wed, Jan 24, 2024 | | 3rd | 6:45 Fnd | Elizabeth Wed, Jan 24, 2024 | | 1st | 9:17 Rx | Jeremy Wed, Jan 24, 2024 | | 2nd | 11:01 Rx | Thomas C Wed, Jan 24, 2024 | | 3rd | 13:18 Rx | Caleb Nu Wed, Jan 24, 2024 |
| Jeremy | 9:17 Rx | | | Thomas C | 11:01 Rx | | | Caleb Nu | 13:18 Rx | | | Justin T | 18:04 Rx | | | Matt Br | 8:13 Sc | | | Ian N | 12:34 Sc | | | Jason B | 19:21 Sc | | | Josh | 5:27 Fnd | | | Trina | 5:45 Fnd | | | Dale | 6:19 Fnd | 65#; 50 singles | | Aidan | 6:34 Fnd | 30 DU, 20 SA DB 25# | | Elizabeth | 6:45 Fnd | #35-10 PS & 30 Pen Taps per round | | Andrew | 6:55 Fnd | DU/75 | | Katie E | 7:58 Fnd | 55#- 30 penguin jumps | | Greg U | 8:00 Fnd | 75 @ 10 Snatches/Singles | | Rebecca P | 8:02 Fnd | 30 SU, 35# | | Lindsey C | 8:10 Fnd | DU/65 | | Kelly S | 8:50 Fnd | 30 🐧/ 55# | | Blake P | 9:04 Fnd | DU/95 | | Kristen | 9:14 Fnd | | | Ashleigh | 9:15 Fnd | 50 DU, 35# | | Jessica L | 9:28 Fnd | DU/65 | | Kelly P | 10:00 Fnd | 30 DU attempts, 45# | | Tom | 10:42 Fnd | 30 DU, 115/95# | | Pam | 10:43 Fnd | | | Tim G | 11:05 Fnd | DU/95 | | Jeanne | 5:45 | Deadlifts/PT | | Olivia M | 9:26 | 85#PC/DU | | Aniki | 9:53 | 15 | | Carlie | 10:48 | 65/30 DU | | Susan | 11:02 | 20 | | Chelsea | :) Fnd | 30 DU, 35# |
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20240124 OPTIONAL COMEPTE
(Weight)
For load:
Snatch, clean or jerk:
5 reps x 2 sets @ 50-60%+
4 reps x 3 sets @ 60-70%+
3 reps x 2 sets @ 70-80%
NOTES
- Welcome to week four of our Strength I cycle. Continue with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
- Use a recent 1-rep-max to find your percentages.
- Take the jerks from a rack.
- Rest as needed between sets.
- Remember that before today’s class (affiliate) workout, you are building to a 3-rep power snatch. If you plan on performing the class workout, do not perform the Strength I workout; skip it or move it to another day this week.
| 1st | 105 Rx | Lindsey C Wed, Jan 24, 2024
Katie E Wed, Jan 24, 2024 | | 2nd | 70 Rx | Elizabeth Wed, Jan 24, 2024 | | 1st | 135 Rx | Greg U Wed, Jan 24, 2024 | | 2nd | 125 Rx | Dale Wed, Jan 24, 2024 |
| Greg U | 135 Rx | Cleans 85, 105, 115, 125, 135 | | Dale | 125 Rx | 75,85. 95,105,115. 120,125 | | Katie E | 105 Rx | 85, 95, 105 | | Lindsey C | 105 Rx | Cleans 80/90/105 | | Elizabeth | 70 Rx | 55,65,70 |
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20240124 OPTIONAL COMPETE ACCESSORY
(Check In)
5 sets:
10 alternating back-rack step-back lunges
300-meter jog
100-meter run
– Rest 2:00 between sets.
NOTES
- Use a load for the lunges that allows you to maintain 10 unbroken steps. Increase the load on as many sets as you like.
- After completing the lunges, begin the jog at a slow pace and build into a 50-60% effort. For the last 100 meters, push your pace to 80-90%. Do not push to 100% effort.
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