DAILY WOD
 | Tue, Jan 10 2023 |  |
| 1-10-2023 WARMUP | 1-10-2023 METCON | NEW YEAR NUTRITION CHALLENGE |
1-10-2023 WARMUP (No Results Tracked) 2 ROUNDS OF: 1 Minute Easy Row 30s Squat Hold 30s Bootstrappers 30s Alternating Toe Touches 2 ROUNDS OF: 1 Minute Comfortable Row 30s Easy Row 1 Minute Moderate Row 30s Comfortable Row 30s Hard Row
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1-10-2023 METCON (Time, Rx2, Rx3) 4 ROUNDS FOR TIME OF: - 500 Meter Row - 20 Sandbag Bent Over Slam - 20 Sandbag On Shoulder Step Ups Rx: Pick a heavy bag, 24/20' Rx2: Pick a moderate bag, 20/16' Rx3: Pick a moderate bag, 16/12' GOAL: Less than 20 minutes.
| 1st | 17:39 Rx | Mari Tue, Jan 10, 2023 | | 2nd | 17:44 Rx | Aidan Tue, Jan 10, 2023 | | 3rd | 18:30 Rx | Kherri Tue, Jan 10, 2023 Harley Tue, Jan 10, 2023 | | 1st | 18:53 Rx | Dustin Tue, Jan 10, 2023 | | 2nd | 19:17 Rx | Thomas C Tue, Jan 10, 2023 | | 3rd | 15:30 Rx2 | Nicholas Tue, Jan 10, 2023 |
| Mari | 17:39 Rx | | | Aidan | 17:44 Rx | 1200m bike, 20# | | Harley | 18:30 Rx | 20# | | Kherri | 18:30 Rx | 1200m bike, 40# | | Dustin | 18:53 Rx | 1200m bike, 60# | | Amanda B | 18:55 Rx | 1200m bike, 20# | | Katie E | 19:10 Rx | 40# | | Thomas C | 19:17 Rx | 60# | | Dana F | 21:21 Rx | 1200m bike, 25# | | Breanna | 21:21 Rx | 30# | | Laura M | 24:05 Rx | 30# | | Amberly | 24:28 Rx | 50lbs | | Nicholas | 15:30 Rx2 | 400m runs, 20# | | Noah | 16:08 Rx2 | 1200m bike, 40# | | Patrick | 16:47 Rx2 | 400m runs, | | Cole E | 16:50 Rx2 | 1200m bike, 50# | | Cooper T | 17:48 Rx2 | | | Robbie | 18:23 Rx2 | | | Jenn | 19:06 Rx2 | 10# | | Diane | 19:30 Rx2 | | | Ian N | 19:46 Rx2 | | | Hannah Sc | 20:08 Rx2 | 400m, 20/30# | | Mariah | 21:32 Rx2 | 20# | | Megan M | 19:35 Rx3 | | | Stephanie | 19:53 Rx3 | 30# | | Laurie | 20:00 Rx3 | | | Kristen | 20:29 Rx3 | | | Susie | 20:57 Rx3 | | | Elizabeth | 17:30 | 1000m bike 20 slam ball 16” box | | Julia F | 18:36 | Mod wod |
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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 | |
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