DAILY WOD
 | Wed, Feb 1 2023 |  |
| 2-1-2023 WARMUP | 2-1-2023 STRCON | 2-1-2023 METCON | NEW YEAR NUTRITION CHALLENGE |
2-1-2023 WARMUP (No Results Tracked) 2 ROUNDS OF: 10 Arm Circles F + B 10 Leg Swings Each F + B 10 Leg Swings Each L + R 10 Scap Pull Ups w/ 1-count hold at top 30 seconds Forward Fold 30 seconds Wall Shoulder Stretch INTO... 2 ROUNDS OF: 30 DB Skip Overs 10 Bootstrappers 10 Air Squats 5/5 Groiners 5/5 Lunges
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2-1-2023 STRCON (Weight) EVERY 90 SEC. FOR 15 MINUTES (10 RDS) OF: - 1 Snatch Pull - 1 Hang Power Snatch - 1 Power Snatch - 1 Overhead Squat 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 | 125 Rx | Kherri Wed, Feb 1, 2023 | | 2nd | 90 Rx | Hannah Sm Wed, Feb 1, 2023 | | 3rd | 85 Rx | Lindsey H Wed, Feb 1, 2023 Mari Wed, Feb 1, 2023 | | 1st | 185 Rx | Jeremy Wed, Feb 1, 2023 | | 2nd | 165 Rx | Vince Wed, Feb 1, 2023 Jackson Wed, Feb 1, 2023 | | 3rd | 115 Rx | Matias Wed, Feb 1, 2023 Jacob M Wed, Feb 1, 2023 Greg U Wed, Feb 1, 2023 |
| Jeremy | 185 Rx | | | Jackson | 165 Rx | | | Vince | 165 Rx | | | Kherri | 125 Rx | | | Greg U | 115 Rx | | | Jacob M | 115 Rx | | | Matias | 115 Rx | | | Noah | 110 Rx | | | Cole E | 95 Rx | | | Hannah Sm | 90 Rx | | | Mari | 85 Rx | | | Lindsey H | 85 Rx | | | Dale | 85 Rx | | | Nicholas | 85 Rx | | | Robbie | 80 Rx | | | Carlie | 80 Rx | | | Jamie | 80 Rx | | | Harley | 80 Rx | | | Breanna | 80 Rx | | | Amanda B | 75 Rx | | | Mariah | 65 Rx | | | Cecy | 60 Rx | | | Sarah Y | 55 Rx | | | Dana F | 55 Rx | | | Elizabeth | 50 Rx | | | Jeanne | 50 Rx | | | Pam | 50 Rx | | | Jemma | 45 Rx | | | Hope | 45 Rx | | | Alison | 40 Rx | | | Debra | 35 Rx | | | Alice | 35 Rx | | | Aniki | 25 Rx | | | Susan | 25 Rx | |
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2-1-2023 METCON (Time, Rx2, Rx3) 4 ROUNDS FOR TIME OF: - 12 toes to bar - 20 dumbbell overhead alternating lunges - 400m run/400m row/30 or 24 cal bike Rx: T2B, (1) 50/35# DB Rx2: T2Hips, (1) 40/25# DB, shorter distance if needed Rx3: Knee Raises/Body Levers/V-Ups, (1) 30/15# DB, shorter distance if needed GOAL: ~20 minutes NOTES: The Toes to Bar reps here might push you into the fatigue zone, so consider breaking these up into smaller sets of 4-6 reps with very brief breaks. Aim for 1:00-1:30 seconds for these. On the lunges, maintain a strong overhead position and focus on loading your front leg and driving up through the entire foot. Use the back foot for balance, but also keep it light on tension. Give yourself 1:15-1:45 here. Keep a sense of urgency on the runs, and challenge yourself to stay moving at a consistent pace across all 4 Rounds. Customize the distances as necessary to complete in the 2:00-2:30 window.
| 1st | 14:17 Rx | Mari Wed, Feb 1, 2023 | | 2nd | 16:54 Rx | Jamie Wed, Feb 1, 2023 | | 3rd | 17:25 Rx | Kherri Wed, Feb 1, 2023 | | 1st | 11:13 Rx | Vince Wed, Feb 1, 2023 | | 2nd | 13:39 Rx | Noah Wed, Feb 1, 2023 | | 3rd | 15:41 Rx | Jeremy Wed, Feb 1, 2023 |
| Vince | 11:13 Rx | | | Noah | 13:39 Rx | | | Mari | 14:17 Rx | | | Jeremy | 15:41 Rx | 30 cal bike | | Jamie | 16:54 Rx | | | Kherri | 17:25 Rx | | | Jackson | 19:01 Rx | | | Caleb Nu | 19:15 Rx | | | Jacob M | 19:47 Rx | | | Jemma | 13:58 Rx2 | scaled | | Hannah Sm | 14:17 Rx2 | 35#, TTH | | Cole E | 15:00 Rx2 | | | Nicholas | 15:31 Rx2 | | | Sarah Y | 15:35 Rx2 | | | Carlie | 15:46 Rx2 | TTH | | Greg U | 16:20 Rx2 | prom ttb | | Harley | 16:23 Rx2 | | | Amanda B | 17:00 Rx2 | | | Jeanne | 17:56 Rx2 | | | Patrick | 18:03 Rx2 | | | Lindsey H | 18:58 Rx2 | RX weight/prom ttb | | Matias | 19:38 Rx2 | bike | | Debra | 14:37 Rx3 | scaled | | Elizabeth | 14:58 Rx3 | Vups, #15, run 300m | | Pam | 15:11 Rx3 | | | Breanna | 16:52 Rx3 | squats 35# | | Susan | 17:05 Rx3 | | | Alison | 17:48 Rx3 | | | Aniki | 18:00 Rx3 | | | Dana F | 18:08 Rx3 | | | Alice | 18:29 Rx3 | | | Dale | 14:14 | 25# dumbbell, toes to hip | | Cecy | 16:33 | 7 ttb/20#/row |
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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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