DAILY WOD
 | Thu, Jan 12 2023 |  |
| 1-12-2022 WARMUP | 1-12-2022 METCON | NEW YEAR NUTRITION CHALLENGE |
1-12-2022 WARMUP (No Results Tracked) 2 ROUNDS OF: - 20s Active Hang - 5 Slow Scap Pull Ups - 20s Hollow Body - 20s Superman Hold - 5 Small Kip Swings Into... 2 ROUNDS OF: - 30s Samson Stretch - 30s Groiners Stretch - 30s Bootstrappers - 30s Squat Hold
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1-12-2022 METCON (Rounds, Rx2, Rx3) 16 MIN. AMRAP OF: - 50 Double Unders - 12 Wall Ball - 3 Rope Climbs - 12 Wall Ball Rx: 20/14# Rx2: DU Practice/Singles, 16/12#, 1/2 Rope Climbs Rx3: Single Unders, 12/10#, 3x Rope Pulls/Pull-ups
| 1st | 3 + 65 Rx | Kherri Thu, Jan 12, 2023 | | 2nd | 3+55 Rx2 | Cecy Thu, Jan 12, 2023 | | 3rd | 5 Rx3 | Susie Thu, Jan 12, 2023 | | 1st | 4+62 Rx | Willy Thu, Jan 12, 2023 | | 2nd | 2 + 63 Rx | Patrick Thu, Jan 12, 2023 | | 3rd | 5 Rx3 | Cooper T Thu, Jan 12, 2023 |
| Willy | 4+62 Rx | | | Kherri | 3 + 65 Rx | | | Patrick | 2 + 63 Rx | | | Cecy | 3+55 Rx2 | 14#, rope climbs | | Susie | 5 Rx3 | Rope Knee Raises | | Cooper T | 5 Rx3 | 20# | | Julia F | 4+80 Rx3 | | | Naomi | 4+70 Rx3 | Plate hood, 12#, banded pull-ups | | Noah | 3 + 63 | singles |
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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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