DAILY WOD
 | Thu, Jan 19 2023 |  |
| 1-19-2023 WARMUP | 1-19-2023 METCON | NEW YEAR NUTRITION CHALLENGE |
1-19-2023 WARMUP (No Results Tracked) COMPLETE: - 1 MIN Bike/Row/Run/Jump Rope - 10 Bootstrappers - 10 Inchworms - 1 MIN Bike/Row/Run/Jump Rope - 10 Samson Stretch (5 per side) - 10 Scorpion Stretch (5 per side) - 1 MIN Bike/Row/Run/Jump Rope - 20 Leg Swings L+R (10 per leg) - 20 Leg Swings F+B (10 per leg) - 1 MIN Bike/Row/Run/Jump Rope INTO... 1-2 ROUNDS OF: - 15-sec Hollow Plank - 10 Scap Push-Ups - 5 Push Up + Down Dog Shoulder Taps - 25' Bear Crawl - 30-sec Dynamic Bird Dog
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1-19-2023 METCON (Reps, Rx2, Rx3) 7 ROUNDS FOR 1:30 EACH FOR MAX REPS OF: - 30 Double Unders - Max Rep Wall Walks - :30 Rest Rx: Double Unders, Wall Walks Rx2: Single Unders x2, 1/2 Wall Walks Rx3: Single Unders/Plate Hops, Plank Shoulder Taps Score: Total Reps of Wall Walks Goal: ~15 - 30 Notes: Each round is 2:00 total, with :30 seconds built in to rest. Complete 30 jumps, then as many Wall Walks as possible. Keep your jumping light and springy. Think about pushing hard off your toes, and immediately rebounding right into your next jump. You should be wrapping these up within 25-40 seconds. Be careful on the wall walks. If you feel our elbows are starting to give you, that's your cue to take a break before continuing. You'll need to knock out 3 reps for at least the first 2 rounds and then you could drop to 2 and still hit the goal. Completing 4 each round would put you at the high end of the goal.
| 1st | 49 Rx | Kherri Thu, Jan 19, 2023 | | 2nd | 22 Rx | Laura M Thu, Jan 19, 2023 | | 3rd | 9 Rx | Harley Thu, Jan 19, 2023 | | 1st | 67 Rx | Willy Thu, Jan 19, 2023 | | 2nd | 62 Rx | Vince Thu, Jan 19, 2023 | | 3rd | 37 Rx | Thomas C Thu, Jan 19, 2023 |
| Willy | 67 Rx | | | Vince | 62 Rx | | | Kherri | 49 Rx | | | Thomas C | 37 Rx | | | Alex P | 30 Rx | | | Patrick | 24 Rx | | | Noah | 24 Rx | | | Jacob M | 23 Rx | | | Laura M | 22 Rx | | | Harley | 9 Rx | Got all 30 every round. | | Kelly S | 31 Rx2 | | | Sarah Y | 31 Rx2 | | | Julia F | 29 Rx2 | | | Hope | 23 Rx2 | Singles | | Naomi | 21 Rx2 | | | Mariah | 20 Rx2 | | | Will | 18 Rx2 | Dub attempts | | Megan M | 16 Rx2 | Dub attempts | | Amanda B | 15 Rx2 | Dub attempts | | Diego | 19 Rx3 | Singles, PROM WW | | Camila | 16 Rx3 | Singles, PROM WW | | Katlan | 14 Rx3 | scaled singles, wall walks | | Breanna | 9 Rx3 | Dub attempts | | Hannah Sc | 7 Rx3 | 140 shoulder taps |
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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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