DAILY WOD
 | Wed, Jan 25 2023 |  |
| 1-25-2023 STRCON | 1-25-2023 WARMUP | 1-25-2023 METCON | NEW YEAR NUTRITION CHALLENGE |
1-25-2023 STRCON (Weight) EMOM FOR 15 MIN. OF: - 1 Squat Clean - 1 Cluster Score: Weight Used for the Squat Clean + Cluster NOTES: Pick one weight to stick with each minute or add weight each time! Whatever feels good and allows you to move with proper form.
| 1st | 150 Rx | Kherri Wed, Jan 25, 2023 | | 2nd | 115 Rx | Breanna Wed, Jan 25, 2023 | | 3rd | 110 Rx | Mari Wed, Jan 25, 2023 | | 1st | 165 Rx | Cooper T Wed, Jan 25, 2023 | | 2nd | 155 Rx | Shane H Wed, Jan 25, 2023 | | 3rd | 135 Rx | Jacob M Wed, Jan 25, 2023 Will Wed, Jan 25, 2023 Ian N Wed, Jan 25, 2023 |
| Cooper T | 165 Rx | | | Shane H | 155 Rx | | | Kherri | 150 Rx | | | Ian N | 135 Rx | | | Will | 135 Rx | | | Jacob M | 135 Rx | | | Noah | 120 Rx | | | Breanna | 115 Rx | | | Mari | 110 Rx | | | Patrick | 110 Rx | | | Katie E | 105 Rx | Trina! Ma’am! I see you!🔥 | | Matias | 105 Rx | | | Lindsey H | 105 Rx | | | Dale | 105 Rx | | | Hannah Sm | 105 Rx | | | Trina | 100 Rx | | | Laura M | 100 Rx | | | Jamie | 100 Rx | | | Harley | 100 Rx | | | Robbie | 100 Rx | | | Amberly | 95 Rx | | | Greg U | 95 Rx | | | Dustin | 95 Rx | | | Naomi | 95 Rx | | | Matt Br | 95 Rx | | | Cecy | 85 Rx | | | Dana F | 85 Rx | | | Julia F | 70 Rx | | | Jada | 65 Rx | | | Diego | 65 Rx | | | Mariah | 65 Rx | | | Pam | 60 Rx | | | Alison | 60 Rx | | | Elizabeth | 55 Rx | | | Diane | 55 Rx | | | Kelly S | 55 Rx | | | Alice | 50 Rx | | | Debra | 45 Rx | | | Susan | 35 Rx | |
|
1-25-2023 WARMUP (No Results Tracked) 3 MIN. BIKE/ROW/RUN INTO... TRAINER LED BARBELL WARMUP INTO... STRCON INTO... 2 ROUNDS OF: - 1 Minute Bootstrappers - 1 Minute Calf Stretch (L) - 1 Minute Calf Stretch (R) - 15 Squat Jumps - 10 Alternating Box Step Ups - 10 Box Jumps
|
1-25-2023 METCON (Time, Rx2, Rx3) 3 ROUNDS FOR TIME OF: - 30 Alternating Sandbag/Slam Ball Shoulder Step Up - 30 Box Jump - 30 Sandbag/Slam Ball Push Press Rx: 40/30+, 24/20 Rx2: Mod. Weight, 20/16 Rx3: Mod. Weight, 16/12 SCORE: Total Time GOAL: >20 Minutes NOTES: For the step ups, be sure to press firmly with the top leg as you go to stand, and control your body back down. Aim for 2:00-2:30, with the option to customize to keep it in this time frame by lowering the height of the step. Alternating reps means you'll do 15 reps per leg. You can decide when you want to swap shoulders but it might be a good idea to switch at the halfway point. Stay moving on the box jumps and take a brief break if necessary, but motivate yourself to steadily chip away at these in 1:30-2:00. The push press should be knocked out in 2-3 sets. Do your best to keep your quads squeezed tight and heels down as you drive the weight overhead.
| 1st | 11:12 Rx | Jada Wed, Jan 25, 2023 | | 2nd | 12:09 Rx | Mari Wed, Jan 25, 2023 | | 3rd | 14:23 Rx | Julia F Wed, Jan 25, 2023 | | 1st | 14:37 Rx | Noah Wed, Jan 25, 2023 | | 2nd | 14:55 Rx | Dustin Wed, Jan 25, 2023 | | 3rd | 15:46 Rx | Shane H Wed, Jan 25, 2023 |
| Jada | 11:12 Rx | | | Mari | 12:09 Rx | | | Julia F | 14:23 Rx | | | Lindsey H | 14:25 Rx | | | Noah | 14:37 Rx | | | Kherri | 14:54 Rx | | | Dustin | 14:55 Rx | | | Cecy | 14:58 Rx | 25# | | Shane H | 15:46 Rx | | | Hannah Sm | 16:19 Rx | | | Matt Br | 16:58 Rx | | | Diane | 17:20 Rx | #20 | | Harley | 17:55 Rx | | | Jacob M | 18:12 Rx | | | Will | 19:18 Rx | | | Amberly | 19:53 Rx | | | Laura M | 21:07 Rx | | | Robbie | 12:44 Rx2 | 25#, 20 in, jumps | | Jamie | 12:56 Rx2 | 20” | | Kelly S | 14:30 Rx2 | | | Naomi | 14:44 Rx2 | | | Patrick | 15:19 Rx2 | | | Ian N | 15:53 Rx2 | | | Lindsey C | 16:24 Rx2 | | | Diego | 16:30 Rx2 | 20” | | Greg U | 16:38 Rx2 | | | Alison | 16:42 Rx2 | | | Dale | 16:49 Rx2 | | | Matias | 17:44 Rx2 | | | Mariah | 19:58 Rx2 | | | Breanna | 20:35 Rx2 | 40#, 20 reps for step | | Debra | 8:53 Rx3 | | | Trina | 10:40 Rx3 | | | Elizabeth | 11:00 Rx3 | | | Pam | 10:04 | Masters | | Alice | 10:44 | Masters | | Susan | 12:42 | Masters | | Cooper T | 12:55 | scaled | | Katie E | 16:00 | 30# SB, 20” step-ups |
|
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 | |
|