DAILY WOD
 | Wed, Jan 18 2023 |  |
 | Happy Birthday: Ezra & Matthew |
| 1-18-2023 WARMUP | 1-18-2023 METCON | 1-18-2023 STRNGCON | NEW YEAR NUTRITION CHALLENGE |
1-18-2023 WARMUP (No Results Tracked) 3 ROUNDS OF: - 30 Sec. Bike/Row/Run - 10 Push-Up, Pike, Cobra - 10 Groiners - 10 Sit-Ups INTO... 5 SETS OF: - 1 Behind the Neck Snatch Grip Push Press + - 2 Overhead Squats * Build to starting weight for STRNGCON
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1-18-2023 METCON (Time, Rx2, Rx3) COMPLETE FOR TIME: - 40 Alternating Plate Overhead Lunge - 30 Toes to Bar - 20 Barbell Power Snatch Rest 2 Minutes, Into... - 20 Barbell Power Snatch - 30 Toes to Bar - 40 Alternating Plate Overhead Lunge Rx: 45/35 Plate, 95/65 Barbell Rx2: 35/25 Plate, 75/50 Barbell, Toes to Hips or Alt. V-Ups Rx3: 25/15 Plate, 55/35 Barbell, Sit-Ups Score: Total time to complete workout Goal: ~ 8 min. each round Notes: This one is sprinty! On the OHWL, you should try to complete that in 1-3 sets, with very little rest between. For the T2B, start small in the beginning (4-6 reps) so you don't reach burnout and regret everything going into the second set of T2B. With the Power Snatches, it should be at a weight that you can accomplish at least 5 reps at a time, with a strong steady pace, even under fatigue! Your time for both rounds, if done correctly with pacing, should be about the same!
| 1st | 11:17 Rx | Kherri Wed, Jan 18, 2023 | | 2nd | 11:45 Rx | Mari Wed, Jan 18, 2023 | | 3rd | 11:01 Rx2 | Katie E Wed, Jan 18, 2023 | | 1st | 9:00 Rx | Willy Wed, Jan 18, 2023 | | 2nd | 10:30 Rx | Vince Wed, Jan 18, 2023 | | 3rd | 14:15 Rx | Caleb Nu Wed, Jan 18, 2023 |
| Willy | 9:00 Rx | | | Vince | 10:30 Rx | | | Kherri | 11:17 Rx | | | Mari | 11:45 Rx | | | Caleb Nu | 14:15 Rx | | | Matt Br | 15:06 Rx | | | Jacob M | 18:34 Rx | | | Katie E | 11:01 Rx2 | | | Hannah Sm | 11:46 Rx2 | | | Noah | 13:18 Rx2 | | | Cole E | 13:25 Rx2 | | | Lindsey C | 13:45 Rx2 | 55# | | Patrick | 15:23 Rx2 | | | Greg U | 15:40 Rx2 | | | Laura M | 16:02 Rx2 | 55#. T2B. 6:16/ | | Elizabeth | 10:00 Rx3 | | | Pam | 10:28 Rx3 | Masters | | Alice | 10:33 Rx3 | Masters | | Jeanne | 11:24 Rx3 | Combo of 2 and 3 | | Susan | 11:47 Rx3 | Masters | | Alison | 11:58 Rx3 | | | Maddy | 12:31 Rx3 | Combo of 2 and 3 | | Dale | 12:42 Rx3 | Toes 2hips | | Eliana | 13:20 Rx3 | | | Matias | 14:45 Rx3 | | | Dana F | 14:57 Rx3 | 45# | | Ian N | 11:11 | 25/v ups/65 | | Jada | 12:23 | scaled | | Cecy | 12:23 | 15/45/v ups | | Trina | 12:40 | scaled | | Matt W | 12:50 | scaled | | Justin T | 13:05 | scaled | | Aidan | 13:46 | 25/65/v ups | | Faith | 14:05 | scaled | | Kelly S | 14:17 | 25/KR/45 | | Hope | 15:41 | 25/KR/45 | | Amberly | 18:30 | RX weight 1/2 T2B 1/2 alt v-up |
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1-18-2023 STRNGCON (Weight) EMOM FOR 12 MINUTES OF: - 2 Power Snatch Score: Heaviest weight lifted. Notes: Drop the bar and reset between reps each set. Don't touch-n-go the 2 reps. Pick a weight and stick with it or add weight each time.
| 1st | 140 Rx | Kherri Wed, Jan 18, 2023 | | 2nd | 95 Rx | Hannah Sm Wed, Jan 18, 2023 | | 3rd | 90 Rx | Mari Wed, Jan 18, 2023 Aidan Wed, Jan 18, 2023 | | 1st | 200 Rx | Thomas C Wed, Jan 18, 2023 | | 2nd | 190 Rx | Jeremy Wed, Jan 18, 2023 | | 3rd | 185 Rx | Caleb Nu Wed, Jan 18, 2023 Vince Wed, Jan 18, 2023 |
| Thomas C | 200 Rx | | | Jeremy | 190 Rx | | | Vince | 185 Rx | | | Caleb Nu | 185 Rx | | | Willy | 165 Rx | | | Justin T | 155 Rx | | | Kherri | 140 Rx | | | Jacob M | 135 Rx | | | Noah | 135 Rx | | | Cole E | 125 Rx | | | Greg U | 115 Rx | | | Matt Br | 115 Rx | | | Patrick | 115 Rx | | | Matias | 105 Rx | | | Dale | 100 Rx | | | Ian N | 95 Rx | | | Hannah Sm | 95 Rx | | | Aidan | 90 Rx | | | Mari | 90 Rx | | | Laura M | 80 Rx | | | Trina | 75 Rx | | | Amberly | 75 Rx | | | Katie E | 75 Rx | | | Matt W | 65 Rx | | | Maddy | 65 Rx | | | Kelly S | 65 Rx | | | Hope | 65 Rx | | | Eliana | 65 Rx | | | Jada | 60 Rx | | | Jeanne | 60 Rx | | | Cecy | 60 Rx | | | Dana F | 60 Rx | | | Alison | 55 Rx | | | Elizabeth | 55 Rx | | | Alice | 55 Rx | | | Pam | 55 PR!! Rx | | | Susan | 35 Rx | | | Faith | 35 Rx | | | Aniki | 30 Rx | |
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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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