DAILY WOD
 | Thu, Jan 26 2023 |  |
| 1-26-2023 WARMUP | 1-26-2023 METCON | NEW YEAR NUTRITION CHALLENGE |
1-26-2023 WARMUP (No Results Tracked) 2 ROUNDS OF: - 20s Active Hang - 5 Slow Scap Pull Ups - 20s Hollow Body - 20s Superman Hold - 40s Scorpion Stretch L+R - 5 Kip Swings INTO... 2 ROUNDS OF: - 30 Skip Over DB - 10 Bootstrappers - 10 Goblet Good Mornings - 10 Goblet Squats - 10 L+R Right Single Arm Deadlifts
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1-26-2023 METCON (Time, Rx2, Rx3) 6 ROUNDS FOR TIME OF: - 4 Burpee Pull Ups - 8 Dumbbell Squat Cleans REST 3 MINUTES INTO... 6 ROUNDS FOR TIME OF: - 4 Burpee Pull Up - 8 Dumbbell Squat Clean Rx: 50/35 Rx2: 40/25 Rx3: 30/15 SCORE: Total time to complete GOAL: <10 minutes per block of rounds NOTES:Parts 1 and 2 are the exact same workout. The goal is to manage fatigue and maintain similar times for both. Minimize the transition time for each rep of the burpee pull up by finding a position under your bar that allows you to jump straight into a pull up and lands you in a position to go right into the next burpee. There are a couple of techniques for the pull up which can include a jumping pull up or a kip swing into a pull up. Use the one that feels most natural for you. The 4 reps should take 25-40 seconds. For the squat cleans, choose a challenging weight that allows for those 8 reps to be done in 1-2 sets. Let your legs and hips move the weight, and concentrate on a rhythm that smoothly transitions from the clean to the squat. Keeping the dumbbells close to the sides of your body and landing in a strong squat position will help with this. Those 8 reps should take 35-60 seconds.
| 1st | 16:32 Rx | Kherri Thu, Jan 26, 2023 | | 2nd | 16:28 Rx2 | Hannah Sm Thu, Jan 26, 2023 | | 3rd | 17:37 Rx2 | Julia F Thu, Jan 26, 2023 | | 1st | 13:09 Rx | Willy Thu, Jan 26, 2023 | | 2nd | 17:09 Rx | Cooper T Thu, Jan 26, 2023 | | 3rd | 17:51 Rx | Noah Thu, Jan 26, 2023 |
| Willy | 13:09 Rx | | | Kherri | 16:32 Rx | | | Cooper T | 17:09 Rx | | | Noah | 17:51 Rx | | | Thomas C | 17:53 Rx | | | Jacob M | 20:40 Rx | | | Hannah Sm | 16:28 Rx2 | | | Cole E | 16:55 Rx2 | | | Julia F | 17:37 Rx2 | 35# for first six, 25 for last 6 | | Patrick | 18:23 Rx2 | | | Dana F | 18:32 Rx2 | | | Carlie | 19:29 Rx2 | | | Jeanne | 20:40 Rx2 | | | Cecy | 16:56 Rx3 | 20# | | Aidan | 18:14 Rx3 | 25 first 6, 20 for second six | | Eliana | 19:50 Rx3 | | | Faith | 20:41 Rx3 | | | Mariah | 22:02 Rx3 | Burpee ring rows | | Alex P | 15:18 | 20#, 1/2 pull-ups , 1/2 jumping from a box | | Naomi | 20:12 | modified cleans on 2nd half |
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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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