DAILY WOD
 | Tue, Apr 2 2024 |  |
 | Happy Birthday: Emily Bo |
 | Gymversary: Jeremy(5) |
| 20240402 PRE-WOD STRENGTH | 20240402 METCON | 20240402 OPTIONAL COMPETE STRENGTH | 20240402 OPTIONAL COMPETE GRUNT WORK |
20240402 PRE-WOD STRENGTH (Weight) On a 10:00 clock: 3 unbroken clean and jerks – Build to a heavy set.
| 1st | 160 Rx | Nidia Tue, Apr 2, 2024 | | 2nd | 125 Rx | Marnie Tue, Apr 2, 2024 Mari Tue, Apr 2, 2024 | | 3rd | 105 Rx | Olivia M Tue, Apr 2, 2024 Breanna Tue, Apr 2, 2024 Harley Tue, Apr 2, 2024 Katie E Tue, Apr 2, 2024 | | 1st | 240 Rx | Thomas C Tue, Apr 2, 2024 | | 2nd | 235 Rx | Jeremy Tue, Apr 2, 2024 | | 3rd | 225 Rx | Jackson Tue, Apr 2, 2024 |
| Thomas C | 240 Rx | | | Jeremy | 235 Rx | | | Jackson | 225 Rx | | | Carson C | 205 Rx | | | Zach W | 185 Rx | | | Rylan | 175 Rx | | | Nidia | 160 Rx | | | Ian N | 145 Rx | | | Mari | 125 Rx | | | Marnie | 125 Rx | | | Katie E | 105 Rx | | | Harley | 105 Rx | | | Breanna | 105 Rx | | | Olivia M | 105 Rx | | | Diane | 95 Rx | | | Ashleigh | 95 Rx | | | Diego | 95 Rx | | | Hope | 90 Rx | | | Laura M | 90 Rx | | | Maddie | 85 Rx | | | Chelsea | 85 Rx | | | Cecy | 80 Rx | | | Trina | 75 Rx | | | Erin P | 75 Rx | | | Elizabeth | 70 Rx | | | Emilie | 65 Rx | | | Rebecca P | 55 Rx | |
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20240402 METCON (Time, Rx2, Rx3) 5 rounds for time: 200-m run 6 clean and jerks (125/185 lb) Rx2: 105/155 Rx3: 55/75 INTENDED STIMULUS - 7:00-12:00. - Runs in 1:15 or less. - Clean and jerks in 1:15 or less. - Fast singles on the clean and jerks.
| 1st | 11:37 Rx | Nidia Tue, Apr 2, 2024 | | 2nd | 9:51 Rx2 | Mari Tue, Apr 2, 2024 | | 3rd | 9:03 Rx3 | Hope Tue, Apr 2, 2024 | | 1st | 11:20 Rx | Thomas C Tue, Apr 2, 2024 | | 2nd | 12:50 Rx | Caleb Nu Tue, Apr 2, 2024 | | 3rd | 14:23 Rx | Jeremy Tue, Apr 2, 2024 |
| Thomas C | 11:20 Rx | | | Nidia | 11:37 Rx | | | Caleb Nu | 12:50 Rx | | | Jeremy | 14:23 Rx | Almost quit CrossFit today. | | Jackson | 20:23 Rx | | | Mari | 9:51 Rx2 | | | Carson C | 10:36 Rx2 | | | Timothy | 11:06 Rx2 | | | Ian N | 11:24 Rx2 | | | Rylan | 11:25 Rx2 | | | Tom | 13:27 Rx2 | | | Hope | 9:03 Rx3 | | | Elizabeth | 9:05 Rx3 | | | Cecy | 10:05 Rx3 | | | Olivia M | 10:15 Rx3 | 75 | | Kelly P | 10:35 Rx3 | 55 | | Erin P | 10:38 Rx3 | 55 | | Rebecca P | 10:43 Rx3 | 55 | | Chelsea | 10:55 Rx3 | 65 | | Ashleigh | 11:00 Rx3 | 75# | | Diane | 11:01 Rx3 | | | Harley | 11:13 Rx3 | 85 | | Maddie | 11:16 Rx3 | | | Breanna | 11:22 Rx3 | 85 | | Katie E | 11:24 Rx3 | 85# | | Laura M | 11:28 Rx3 | 75 | | Zach W | 12:25 Rx3 | 135# | | Trina | 13:50 Rx3 | | | Aubrey | 14:41 | scaled | | Diego | 15:00 | scaled | | Marnie | 15:12 | scaled | | Emilie | 15:24 | scaled | | Makayla | 15:26 | scaled |
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20240402 OPTIONAL COMPETE STRENGTH (Weight) For load: Snatch, clean, or jerk: 3 reps x 4 sets at 70-80% 2 reps x 3 sets at 80-90% 1 rep x 2 sets at 90%+ NOTES - Welcome to week five of our Strength I cycle. Continue to stick with the lift you chose in week one. You can change the lift in the next eight-week cycle. - Use a recent one-rep-max to find your percentages. - Take the barbell out of a rack for the jerk. - Rest as needed between sets.
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20240402 OPTIONAL COMPETE GRUNT WORK (Time) 4 sets for load: 100-meter dumbbell farmers carry 50-ft dumbbell overhead walking lunge 1:00 sandbag bear hug hold STIMULUS & GOALS - Relatively heavy grunt work. STRATEGY - Rest 10-20 seconds between movements and as needed between sets. - Build in load to a heavy set across all movements that leaves you feeling fatigued but still consistent with movement quality.
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