DAILY WOD
 | Mon, Jan 30 2023 |  |
| 1-30-2023 STRCON | 1-30-2023 METCON | 1-30-2023 WARMUP | NEW YEAR NUTRITION CHALLENGE |
1-30-2023 STRCON (Weight) EVERY 90 SEC. FOR 10 ROUNDS (15 MIN.) OF: - 1 power clean - 2 jerks* * Can be either split or push jerks GOAL: Pick one weight to stick with each round or add weight each time! Whatever feels good and allows you to move with proper form.
| 1st | 195 Rx | Kherri Mon, Jan 30, 2023 | | 2nd | 125 Rx | Amberly Mon, Jan 30, 2023 Katie E Mon, Jan 30, 2023 | | 3rd | 115 Rx | Aidan Mon, Jan 30, 2023 Trina Mon, Jan 30, 2023 | | 1st | 260 Rx | Vince Mon, Jan 30, 2023 | | 2nd | 255 Rx | Jeremy Mon, Jan 30, 2023 | | 3rd | 235 Rx | Willy Mon, Jan 30, 2023 |
| Vince | 260 Rx | | | Jeremy | 255 Rx | | | Willy | 235 Rx | | | Cooper T | 225 Rx | | | Caleb Nu | 225 Rx | | | Will | 205 Rx | | | Justin T | 200 Rx | | | Jacob M | 195 Rx | | | Kherri | 195 Rx | | | Matias | 185 Rx | | | Patrick | 135 Rx | | | Greg U | 125 Rx | | | Katie E | 125 Rx | | | Amberly | 125 Rx | | | Trina | 115 Rx | | | Dustin | 115 Rx | | | Aidan | 115 Rx | | | Laura M | 110 Rx | | | Harley | 110 Rx | | | Mindy | 105 Rx | | | Dale | 105 Rx | | | Robbie | 100 Rx | | | Maddy | 95 Rx | | | Stephanie | 95 Rx | | | Diane | 90 Rx | | | Dana F | 90 Rx | | | Kelly S | 85 Rx | | | Naomi | 85 Rx | | | Sarah Y | 85 Rx | | | Jeanne | 80 Rx | | | Hope | 75 Rx | | | Elizabeth | 70 Rx | | | Pam | 70 Rx | | | Alison | 70 Rx | | | Jada | 65 Rx | | | Diego | 65 Rx | | | Denise | 60 Rx | | | Ashleigh | 50 Rx | | | Susan | 45 Rx | | | Debra | 35 Rx | | | Faith | 15 Rx | |
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1-30-2023 METCON (Rounds, Rx2, Rx3) 16 MINUTE AMRAP OF: - 10 barbell power snatches - 12 box jump overs Rx: 75/55, 24/20' (step ups allowed) Rx2: 55/40, 20/16' (step ups allowed) Rx3: 35/25, 16/12' (step ups allowed) GOAL: 6+ Rounds NOTES: You're aiming to finish a round every 1:45-2:40. That should be totally doable. If you think you'll move much faster, today it would be okay for you to go a little bit heavier. Choose a weight for the snatches that allows you to get those 10 reps done in 1-3 quick sets. Try your best to exhale at the top of each rep. Those should take <1:00. Don't go out guns blazing on the box jump overs. One tip to help control your pace is to stand up on the top of the box and step down to the other side. You're shooting to get those done in ~1:00.
| 1st | 11+20 Rx | Katie E Mon, Jan 30, 2023 | | 2nd | 9+5 Rx | Amberly Mon, Jan 30, 2023 | | 3rd | 8+7 Rx | Aidan Mon, Jan 30, 2023 | | 1st | 12+13 Rx | Vince Mon, Jan 30, 2023 | | 2nd | 10+17 Rx | Jeremy Mon, Jan 30, 2023 | | 3rd | 10+14 Rx | Willy Mon, Jan 30, 2023 |
| Vince | 12+13 Rx | | | Katie E | 11+20 Rx | | | Jeremy | 10+17 Rx | | | Willy | 10+14 Rx | | | Jacob M | 9+11 Rx | | | Amberly | 9+5 Rx | | | Will | 8+19 Rx | | | Matias | 8+10 Rx | | | Aidan | 8+7 Rx | | | Harley | 8+5 Rx | | | Laura M | 7+20 Rx | | | Justin T | 7+12 Rx | | | Cooper T | 6 Rx | | | Robbie | 14+3 Rx2 | | | Dale | 11+14 Rx2 | | | Elizabeth | 11 Rx2 | | | Sarah Y | 11 Rx2 | | | Dustin | 10+15 Rx2 | 24' box | | Jeanne | 10+5 Rx2 | | | Naomi | 10+5 Rx2 | | | Kelly S | 10 Rx2 | | | Maddy | 9+10 Rx2 | | | Dana F | 9+5 Rx2 | 20” | | Greg U | 9+4 Rx2 | Box Jumps | | Diane | 8+9 Rx2 | | | Patrick | 8+6 Rx2 | 24in box | | Denise | 11 Rx3 | reps of 7/7 | | Stephanie | 10 Rx3 | | | Alison | 9+12 Rx3 | | | Jada | 8+16 Rx3 | | | Susan | 8+13 Rx3 | | | Faith | 8+1 Rx3 | | | Hope | 8+1 Rx3 | | | Pam | 8 Rx3 | | | Ashleigh | 8 Rx3 | 20” | | Diego | 7 Rx3 | 24in box | | Trina | 6+12 Rx3 | | | Mindy | 9 | 1/2 hang snatches, 35# | | Caleb Nu | 7+13 | Box jumps |
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1-30-2023 WARMUP (No Results Tracked) 3 MIN. CARDIO OF CHOICE INTO... 4 MIN AMRAP OF: - 4 scorpion rotations -> groiners - 4 inchworms w/ pushup -> up-downs - 4 box step ups -> 4 box jumps - 4 pvc press -> push press INTO... BURGENER WARM-UP - 3 dip/drive - 3 dip/drive/high pull - 3 muscle cleans - 3 clean lands - 3 clean drops
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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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