Daily WOD

Tue, Jan 17 2023

Sat, May 13, 2023 at 9:00am CRAIG MEMORIAL WOD
Mon, May 29, 2023 at 9:00am MEMORIAL DAY MURPH
Mon, May 26, 2025 at 8:00am MURPH
1-17-2023 METCON1-17-2023 WARMUPNEW YEAR NUTRITION CHALLENGE

1-17-2023 METCON


(Time, Sc, Fnd)
COMPLETE FOR TIME:
- 30/22 Cal Assault Bike
- 50 Barbell Front Squat (From Floor)
- 30/22 Cal Assault Bike
- 35 Barbell Hang Squat Clean
- 30/22 Cal Assault Bike

Rx: 95/65
Rx2: 75/50
Rx3: 55/35

Score: Total Time
Goal: ~18 Minutes
Notes: The bike is going to be hard, so we want you push your intensity here to get it done in less than 3 minutes. If not possible, modify down the number of cals (25/18 or 20/14).

On the squat, you should knock out a big first set (20-30 reps) and then finish in 1-2 more sets. This shouldn't take more than 4 minutes!

On the cleans, try to knock them out in sets of 5-10 steady reps before taking short rests.


1st11:34 RxKherri Tue, Jan 17, 2023
2nd13:23 RxKatie E Tue, Jan 17, 2023
3rd15:09 RxMari Tue, Jan 17, 2023
1st11:54 RxVince Tue, Jan 17, 2023
2nd12:10 RxJeremy Tue, Jan 17, 2023
3rd14:24 RxWilly Tue, Jan 17, 2023

Kherri11:34 Rx
Vince11:54 Rx
Jeremy12:10 Rx
Katie E13:23 Rx
Willy14:24 Rx
Mari15:09 Rx
Breanna17:02 Rx
rowing
Caleb No17:02 Rx
400 m run
Naomi17:09 Rx
Amberly17:26 Rx
Jacob M18:29 Rx
Aidan13:36 Sc
55#, hpc
Noah14:32 Sc
400 m run
Ian N14:40 Sc
Harley15:32 Sc
rowing
Will15:38 Sc
400 m run
Cole E16:50 Sc
Lindsey C17:10 Sc
Amanda B18:03 Sc
rowing
Dana F18:18 Sc
Patrick19:00 Sc
400 m run
Laura M20:01 Sc
55#. did power sc 1st 11 reps
Elizabeth12:43 Fnd
Row
Taylor T17:02 Fnd
400 m run
Ashleigh18:50 Fnd
20 cleans
Julia F14:42
back squat and hpc
Katlan18:04
25#, 14 cals
Hannah Sc19:30
18 cal, 50#
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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a month ago

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a month ago

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