DAILY WOD
 | Mon, Jan 9 2023 |  |
| 1-9-2023 METCON | 1-9-2023 WARMUP | 1-9-2023 STRENGTH | NEW YEAR NUTRITION CHALLENGE |
1-9-2023 METCON (Rounds, Rx2, Rx3) 10 MINUTE AMRAP OF: - 15 Single Arm DB Thruster - 5 Single Arm Devil Press Rx: 50/35# Rx2: 40/25# Rx3: 30/15#
| 1st | 6+16 Rx | Kherri Mon, Jan 9, 2023 | | 2nd | 6+12 Rx | Katie E Mon, Jan 9, 2023 | | 3rd | 6 Rx | Lindsey H Mon, Jan 9, 2023 | | 1st | 6+16 Rx | Willy Mon, Jan 9, 2023 | | 2nd | 6+7 Rx2 | Caleb No Mon, Jan 9, 2023 | | 3rd | 5+11 Rx2 | Cooper T Mon, Jan 9, 2023 |
| Willy | 6+16 Rx | | | Kherri | 6+16 Rx | | | Katie E | 6+12 Rx | | | Lindsey H | 6 Rx | | | Breanna | 3+7 Rx | | | Caleb No | 6+7 Rx2 | | | Robbie | 6 Rx2 | | | Dana F | 6 Rx2 | | | Jamie | 6 Rx2 | | | Jeanne | 5+15 Rx2 | | | Maddy | 5+13 Rx2 | | | Cooper T | 5+11 Rx2 | | | Zach W | 5+10 Rx2 | | | Harley | 5+7 Rx2 | 35# snatches | | Greg U | 5+4 Rx2 | | | Laura M | 5+1 Rx2 | | | Justin T | 5 Rx2 | | | Mindy | 5 Rx2 | | | Matias | 4 Rx2 | | | Dale | 7+15 Rx3 | | | Elizabeth | 7+5 Rx3 | | | Diane | 7 Rx3 | | | Eliana | 6+12 Rx3 | | | Alice | 6+7 Rx3 | | | Noah | 6+4 Rx3 | | | Jada | 6 Rx3 | | | Sarah Y | 6 Rx3 | | | Hope | 6 Rx3 | | | Alison | 5+16 Rx3 | | | Jenn | 5+15 Rx3 | | | Taylor T | 5+5 Rx3 | | | Kelly S | 5+1 Rx3 | | | Susie | 5 Rx3 | | | Faith | 4+8 Rx3 | | | Alex P | 4+7 Rx3 | | | Trina | 4+5 Rx3 | | | Patrick | 4 Rx3 | | | Debra | 8 | 10# | | Aniki | 7 | 10# | | Matt W | 6 | 15# | | Denise | 6 | 15#/pp | | Pam | 5+14 | 10# |
|
1-9-2023 WARMUP (No Results Tracked) 4 MINUTE AMRAP OF: - 4 Inchworms + 2 shoulder taps/arm - 4 Bootstrappers - 4 Pike/Cobra - 4 Windmills Into... 2 ROUNDS OF: - 10 elbow punches - 10 front squats w/ dumbbell - 10 strict press w/ dumbbell - 5 burpees
|
1-9-2023 STRENGTH (Weight) IN 12 MINUTES BUILD TO... - Heavy 3 Rep Thruster
| 1st | 140 Rx | Kherri Mon, Jan 9, 2023 | | 2nd | 110 Rx | Breanna Mon, Jan 9, 2023 | | 3rd | 105 Rx | Jenn Mon, Jan 9, 2023 Taylor T Mon, Jan 9, 2023 Katie E Mon, Jan 9, 2023 | | 1st | 205 Rx | Zach W Mon, Jan 9, 2023 | | 2nd | 185 Rx | Willy Mon, Jan 9, 2023 | | 3rd | 165 Rx | Caleb No Mon, Jan 9, 2023 |
| Zach W | 205 Rx | | | Willy | 185 Rx | | | Caleb No | 165 Rx | | | Cooper T | 155 Rx | | | Justin T | 150 Rx | | | Matias | 145 Rx | | | Kherri | 140 Rx | | | Noah | 125 Rx | | | Patrick | 120 Rx | | | Greg U | 115 Rx | | | Breanna | 110 Rx | | | Katie E | 105 Rx | | | Dale | 105 Rx | | | Taylor T | 105 Rx | | | Jenn | 105 Rx | | | Mindy | 95 Rx | | | Laura M | 95 Rx | | | Alex P | 95 Rx | | | Jamie | 95 Rx | | | Robbie | 90 Rx | | | Jeanne | 85 Rx | | | Dana F | 85 Rx | | | Harley | 85 Rx | | | Trina | 80 Rx | | | Maddy | 80 Rx | | | Eliana | 80 Rx | | | Jada | 75 Rx | | | Matt W | 75 Rx | | | Alison | 75 Rx | | | Hope | 75# Rx | | | Susie | 70 Rx | | | Kelly S | 70 Rx | | | Sarah Y | 70 Rx | | | Pam | 67 Rx | | | Diane | 65 Rx | | | Elizabeth | 60 Rx | | | Faith | 55# Rx | | | Debra | 50 Rx | | | Alice | 50 Rx | | | Denise | 50 Rx | | | Aniki | 30 Rx | |
|
NEW YEAR NUTRITION CHALLENGE Jan 8, 2023 - Feb 19, 2023 (43 Days)  DAILY GOALS: - Eat 800g of fruits & veggies - Eat .8 grams of protein per lbs. of ideal body weight. (E.g. - Thomas wants to weigh 200lbs, so he will eat .8g of 200, which equals 160g of protein/day) WEEKLY GOALS: - Workout a minimum of 4 CFD workouts/week! - Complete 1 Weekly Programmed 'Extra' Sunday WOD!
| Lindsey C | | | Thomas C | | | Kelly S | | | Sarah Y | | | Hope | | | Nicole Ha | | | Mariah | |
|