DAILY WOD
 | Wed, Jan 11 2023 |  |
| 1-11-2023 WARMUP | 1-11-2023 METCON PART A | 1-11-2023 METCON PART B | NEW YEAR NUTRITION CHALLENGE |
1-11-2023 WARMUP (Time) 3 MINUTE BIKE/ROW/RUN Into... 4 MINUTE AMRAP OF: - 5 inchworm pike/cobra - 6 alternating DB deadlift curl & press - 7 jumping air squats - 8 box groiners
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1-11-2023 METCON PART A (Time, Rx2, Rx3) COMPLETE FOR TIME: - 30 Push Up + Taps - 30 Box Jump - 30 Push Up + Taps - 30 Box Jump Rest 3 Minutes, Then Into Part B.... Rx: 30/24' Rx2: 24/20' Rx3: 20/16' GOAL: Less than 8 Minutes...
| 1st | 6:18 Rx | Mari Wed, Jan 11, 2023 | | 2nd | 8:04 Rx | Lindsey H Wed, Jan 11, 2023 | | 3rd | 9:27 Rx | Kherri Wed, Jan 11, 2023 | | 1st | 4:51 Rx | Willy Wed, Jan 11, 2023 | | 2nd | 7:05 Rx | Jeremy Wed, Jan 11, 2023 | | 3rd | 7:38 Rx | Justin T Wed, Jan 11, 2023 |
| Willy | 4:51 Rx | | | Mari | 6:18 Rx | | | Jeremy | 7:05 Rx | | | Justin T | 7:38 Rx | | | Lindsey H | 8:04 Rx | | | Thomas C | 9:06 Rx | | | Kherri | 9:27 Rx | | | Lindsey C | 9:50 Rx | Those box jumps almost killed me | | Laura M | 10:29 Rx | | | Jada | 6:53 Rx2 | | | Jemma | 6:54 Rx2 | | | Matt W | 7:25 Rx2 | | | Robbie | 7:30 Rx2 | | | Maddy | 7:55 Rx2 | | | Aidan | 8:15 Rx2 | | | Jeanne | 9:12 Rx2 | | | Debra | 6:35 Rx3 | | | Aniki | 4:13 | Masters | | Pam | 4:52 | Masters | | Elizabeth | 6:17 | 16”step ups/15# | | Denise | 6:38 | Masters | | Katie E | 7:02 | 35#/ 24” Step ups | | Alice | 7:03 | Masters | | Sarah Y | 7:10 | Knees/step ups/15# | | Kelly S | 7:21 | Knees/20#/step ups | | Dale | 7:23 | 24” step ups, 35# knee pu for second 30 | | Ian N | 7:28 | 24”/25# | | Hannah Sm | 7:37 | step ups | | Susan | 7:50 | Masters | | Trina | 8:00 | knee push ups, 12” | | Cecy | 8:04 | step ups/25# | | Dana F | 8:07 | 20” step ups | | Greg U | 8:22 | 50 reps/30#/24” | | Harley | 8:29 | knee push-ups | | Faith | 8:39 | 20” step ups, knee push-ups | | Amanda B | 8:42 | scaled | | Breanna | 8:51 | scaled | | Alison | 8:55 | Knees/20# | | Eliana | 8:55 | 24” step ups, knees | | Matias | 9:05 | 24”/30# | | Amberly | 9:08 | 20”/35# | | Matt Br | 9:35 | 30”/35# |
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1-11-2023 METCON PART B (Time, Rx2, Rx3) COMPLETE FOR TIME: - 40 Alternating Dumbbell Power Snatch - 20 Box Jump - 40 Alternating Dumbbell Power Snatch - 20 Box Jump Rx: 50/35#, 30/24' Rx2: 40/25#, 24/20' Rx3: 30/15#, 20/16' GOAL: Less than 8 minutes
| 1st | 6:47 Rx | Mari Wed, Jan 11, 2023 | | 2nd | 8:18 Rx | Kherri Wed, Jan 11, 2023 | | 3rd | 8:31 Rx | Lindsey H Wed, Jan 11, 2023 | | 1st | 6:54 Rx | Jeremy Wed, Jan 11, 2023 | | 2nd | 7:03 Rx | Willy Wed, Jan 11, 2023 | | 3rd | 7:28 Rx | Thomas C Wed, Jan 11, 2023 |
| Mari | 6:47 Rx | | | Jeremy | 6:54 Rx | | | Willy | 7:03 Rx | | | Thomas C | 7:28 Rx | | | Kherri | 8:18 Rx | | | Lindsey H | 8:31 Rx | | | Lindsey C | 8:50 Rx | | | Aidan | 5:39 Rx2 | | | Jada | 6:48 Rx2 | 15# | | Robbie | 6:55 Rx2 | | | Jemma | 6:57 Rx2 | 10# | | Maddy | 7:10 Rx2 | | | Harley | 7:34 Rx2 | | | Justin T | 8:16 Rx2 | 35# | | Amanda B | 8:24 Rx2 | | | Laura M | 9:16 Rx2 | 24” | | Matt W | 9:25 Rx2 | 15# | | Elizabeth | 4:30 Rx3 | | | Debra | 5:00 Rx3 | 8# | | Sarah Y | 5:14 Rx3 | | | Greg U | 6:24 Rx3 | 20' | | Kelly S | 7:40 Rx3 | | | Alison | 7:51 Rx3 | | | Aniki | 2:56 | Masters | | Denise | 4:27 | Masters | | Pam | 5:07 | Masters | | Alice | 5:14 | Masters | | Cecy | 5:39 | scaled | | Dale | 5:42 | 35#, 24 step up | | Susan | 6:16 | Masters | | Katie E | 6:42 | 35#, 24” step-ups | | Dana F | 6:46 | 25 #, 20” step | | Trina | 7:00 | 12”, 15 lbs | | Ian N | 7:43 | 25#/20' | | Hannah Sm | 7:43 | step ups, 25lb | | Faith | 8:16 | 15#, 20” | | Matias | 8:25 | 30#/20' | | Eliana | 8:45 | 24” step ups, 20# | | Breanna | 9:01 | step ups, 25# | | Matt Br | 9:57 | 35#/30' | | Amberly | 10:17 | 20'/35# |
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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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