DAILY WOD
 | Mon, Feb 6 2023 |  |
| 2-6-2023 WARMUP | 2-6-2023 STRCON | 2-6-2023 METCON | NEW YEAR NUTRITION CHALLENGE |
2-6-2023 WARMUP (No Results Tracked) 3 MIN. CARDIO OF CHOICE INTO... 2 ROUNDS OF 7 REPS EACH: - Snatch Grip RDLs - Snatch Pull - Hang Muscle Snatch - Behind the Neck Push Press - Overhead Squat INTO... 2 ROUNDS OF 3 REPS EACH: (Power or Squat) - High Hang Snatch - Low Hang Snatch - Full Snatch (from mid-shin/floor)
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2-6-2023 STRCON (Weight) 16 MIN EMOM OF: MIN 1: 2 Power Snatch MIN 2: 1 Hang Snatch + 2 Overhead Squats *You can Power or Squat the Hang Snatches! 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 | Kherri Mon, Feb 6, 2023 | | 2nd | 85 Rx | Trina Mon, Feb 6, 2023 | | 3rd | 80 Rx | Robbie Mon, Feb 6, 2023 | | 1st | 170 Rx | Vince Mon, Feb 6, 2023 Thomas C Mon, Feb 6, 2023 | | 2nd | 165 Rx | Jeremy Mon, Feb 6, 2023 | | 3rd | 155 Rx | Jackson Mon, Feb 6, 2023 |
| Thomas C | 170 Rx | | | Vince | 170 Rx | | | Jeremy | 165 Rx | Started at 10 mins / no warmup | | Jackson | 155 Rx | | | Cooper T | 145 Rx | | | Kherri | 135 Rx | | | Jacob M | 115 Rx | | | Justin T | 95 Rx | | | Nicholas | 95 Rx | | | Dale | 85 Rx | | | Trina | 85 Rx | | | Robbie | 80 Rx | | | Katie E | 75 Rx | | | Laura M | 75 Rx | | | Nicole Ha | 70 Rx | | | Julia F | 65 Rx | clean and jerk/front squats | | Maddy | 65 Rx | | | Cecy | 65 Rx | | | Hope | 60 Rx | | | Jeanne | 55 Rx | | | Diego | 55 Rx | | | Susie | 45 Rx | | | Sarah Y | 45 Rx | | | Alice | 45 Rx | | | Ashleigh | 45 Rx | | | Camila | 40 Rx | | | Mindy | 35 Rx | | | Denise | 35 Rx | | | Susan | 35 Rx | | | Faith | 35 Rx | | | Jemma | 25 Rx | | | Debra | 65 | Back squat |
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2-6-2023 METCON (Time, Rx2, Rx3) COMPLETE FOR TIME: 400 Meter Run 12 Dumbbell Step Up Over 36 Dumbbell Power Clean 12 Dumbbell Step Up Over 42 Dumbbell Push Jerk 12 Dumbbell Step Up Over 36 Dumbbell Power Clean 12 Dumbbell Step Up Over 400 Meter Run Rx: 50/35#, 24/20' Rx2: 40/25#, 24/20' Rx3: 30/15#, 20/16' GOAL: <20 MINUTES NOTES: The step up overs take up the bulk of this workout. Make sure that you choose both a height and a weight that allows you to move steadily through these reps. If you decide to break up the 12 reps, it should only be to preserve your grip - but not necessarily because your legs are too tired. Every time you get to the other side of the box, that's one rep. The power cleans can be daunting. Just focus on 5-9 reps at a time and remember to breathe through each rep. It might help to give yourself 3 breaths between sets or a 10-second countdown to get back to work. Same idea goes for the push jerks, although you should be able to perform 10-15 reps at a time.
| 1st | 13:17 Rx | Katie E Mon, Feb 6, 2023 | | 2nd | 13:40 Rx | Lindsey H Mon, Feb 6, 2023 Nicole Ha Mon, Feb 6, 2023 | | 3rd | 16:59 Rx | Kherri Mon, Feb 6, 2023 | | 1st | 12:01 Rx | Jeremy Mon, Feb 6, 2023 | | 2nd | 15:18 Rx | Justin T Mon, Feb 6, 2023 | | 3rd | 15:57 Rx | Jacob M Mon, Feb 6, 2023 |
| Jeremy | 12:01 Rx | | | Katie E | 13:17 Rx | | | Nicole Ha | 13:40 Rx | | | Lindsey H | 13:40 Rx | | | Justin T | 15:18 Rx | | | Jacob M | 15:57 Rx | | | Jackson | 16:50 Rx | | | Kherri | 16:59 Rx | Rx+ (2x DBs for 1/2 reps) | | Nicholas | 17:30 Rx | | | Vince | 20:52 Rx | Rx+ (2x 50s) | | Julia F | 12:06 Rx2 | | | Cooper T | 12:40 Rx2 | 40# | | Robbie | 12:57 Rx2 | 500 m rows/26#/20” | | Cecy | 13:30 Rx2 | | | Maddy | 13:49 Rx2 | | | Jeanne | 14:05 Rx2 | | | Laura M | 16:00 Rx2 | | | Hope | 17:07 Rx2 | | | Diego | 12:05 Rx3 | | | Ashleigh | 12:30 Rx3 | | | Elizabeth | 12:32 Rx3 | | | Dale | 12:45 Rx3 | Should have done Rx2 | | Sarah Y | 12:55 Rx3 | 20# | | Mindy | 14:16 Rx3 | | | Trina | 15:25 Rx3 | | | Susie | 16:63 Rx3 | | | Faith | 18:12 Rx3 | | | Camila | 18:41 Rx3 | | | Denise | 10:29 | Masters | | Alice | 10:29 | Masters | | Susan | 10:37 | Masters | | Jemma | 12:13 | scaled | | Debra | 12:20 | scaled |
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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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