DAILY WOD
 | Fri, Feb 3 2023 |  |
| 3-3-2023 WARMUP | 2-3-2023 STRCON | 2-3-2023 METCON | NEW YEAR NUTRITION CHALLENGE |
3-3-2023 WARMUP (No Results Tracked) 6 MIN. RUNNING CLOCK OF: - 30 single/double unders - 7 slow PVC pass Throughs - 5 hand release pushups - 2 wall walks - 30 single/double unders - 7 PVC back squat to press from hole - 5 hand release pushups/HSPU - 2 wall walks INTO... 2 ROUNDS OF 7 REPS EACH: - Romanian Deadlifts - Snatch Pulls - Hang Muscle Snatch - Snatch Grip Push Press - Overhead Squat
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2-3-2023 STRCON (Weight) EMOM FOR 16 MIN. OF: MIN 1: 1 Power Clean + 2 Squat Cleans MIN 2: 1 Squat Clean + 2 Front Squats 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 | 135 Rx | Mari Fri, Feb 3, 2023 | | 2nd | 95 Rx | Dana F Fri, Feb 3, 2023 | | 3rd | 90 Rx | Jeanne Fri, Feb 3, 2023 | | 1st | 235 Rx | Jeremy Fri, Feb 3, 2023 | | 2nd | 185 Rx | Jackson Fri, Feb 3, 2023 | | 3rd | 135 Rx | Dale Fri, Feb 3, 2023 |
| Jeremy | 235 Rx | | | Jackson | 185 Rx | | | Mari | 135 Rx | | | Dale | 135 Rx | | | Matt Br | 110 Rx | | | Dana F | 95 Rx | | | Jeanne | 90 Rx | | | Naomi | 85 Rx | | | Mindy | 85 Rx | | | Alex P | 75 Rx | | | Kelly S | 65 Rx | | | Mariah | 65 Rx | | | Ashleigh | 60 Rx | | | Pam | 55 Rx | | | Alice | 55 Rx | | | Faith | 45 Rx | |
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2-3-2023 METCON (Reps, Rx2, Rx3) COMPLETE 2 SETS OF 5 MIN AMRAPS OF: - 20 Burpees - 40 American Kettlebell Swings - Max Reps Ring or Bar Muscle Up Rx: 53/35# KB Rx2: 44/30# KB, Pull-ups Rx3: 35/26# KB, Ring Rows * NO REST BETWEEN THE AMRAPS 😘 SCORE: Muscle Up (or Modification) Reps ONLY GOAL: >12 Reps NOTES: Push yourself to fight through the Burpees and KB Swings to earn as much time as you can to accumulate Muscle Ups/Pull Ups/Ring Rows. The Burpees don't need to be fast, just focus on keeping yourself moving at a pace that you can maintain steadily through all of them without stopping. Again, slow but constantly moving is great! If you approach the 2:00 mark, go ahead and call it there to move on to your Swings. On the Swings, focus on a strong hip drive to keep the bell moving for as many unbroken reps as possible. If you feel your grip start to fatigue, set it down and take a few seconds to shake out the arms and then get back to finishing up. 20+ reps in a 1 minute is definitely possible, so choose a weight that allows for this but don't go over 2:00. With the time remaining of at least 1:00, you should be able to accumulate somewhere between 6-12 reps of Muscle Ups/Pull-ups/Ring Rows. If that rep window is not realistic today, then consider a customizable but still challenging option that keeps you in that rep range.
| 1st | 6 Rx | Mari Fri, Feb 3, 2023 | | 2nd | 35 Rx2 | Dana F Fri, Feb 3, 2023 | | 3rd | 26 Rx2 | Mindy Fri, Feb 3, 2023 | | 1st | 19 Rx | Jeremy Fri, Feb 3, 2023 | | 2nd | 30 Rx2 | Dale Fri, Feb 3, 2023 Matt Br Fri, Feb 3, 2023 | | 3rd | 13 Rx2 | Alex P Fri, Feb 3, 2023 |
| Jeremy | 19 Rx | | | Mari | 6 Rx | | | Dana F | 35 Rx2 | 35# | | Matt Br | 30 Rx2 | 44# | | Dale | 30 Rx2 | | | Mindy | 26 Rx2 | | | Alex P | 13 Rx2 | | | Jackson | 12 MU, 7 PU Rx2 | | | Pam | 77 Rx3 | 15# | | Kelly S | 50 Rx3 | | | Alice | 47 Rx3 | #15 | | Jeanne | 43 Rx3 | | | Ashleigh | 20 Rx3 | | | Mariah | 48 | 22#, RR | | Faith | 36 | 15#, RR | | Naomi | :) Rx3 | |
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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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