DAILY WOD
 | Thu, Feb 9 2023 |  |
| 2-9-2023 WARMUP | 2-9-2023 METCON | NEW YEAR NUTRITION CHALLENGE |
2-9-2023 WARMUP (No Results Tracked) 3 MINUTES CARDIO OF CHOICE INTO... 2 ROUNDS OF: - 50' Russian Kicks - 10 Inchworms - 50' High Knees - 10 Push-Up + Shoulder Taps - 50' Butt Kickers - 10 Bootstrappers INTO... Running Practice/DB Bench Practice
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2-9-2023 METCON (Reps) EVERY 3 MIN. FOR 15 MINUTES: - 200m run OR 250m row OR 15/12 cal bike - 15 pullups - AMRAP DB bench press in time remaining * NO REST b/w rounds Rx: DO THE WORK! SCORE: Total DB bench press reps completed GOAL: >80 Reps NOTES: We want you guys to have at least a minute to work toward those bench press reps!!! That includes 5-10 seconds to rest and transition before the start of the next 3-minute window. So, be sure to keep your 200 meter run OR 250m row OR 15/12 cal bike to 0:50-1:10. If you need to, you can reduce the distance/cals to fit within that time frame. Go with a pull up variation that you can consistently do 5 reps of at a time. Even if you can do them unbroken, you may want to take 1-2 quick breaks just to save your arms for the bench. If prior to starting the workout, you know you can hit more than 25+ bench press reps when fresh, GO HEAVIER. The weight should be challenging for 16-24 rep range. If you get less then 15 reps on that first round, lower the weight so you can knock out more reps each time.
| 1st | 105 Rx | Elizabeth Thu, Feb 9, 2023 | | 2nd | 103 Rx | Ashleigh Thu, Feb 9, 2023 | | 3rd | 85 Rx | Jenn Thu, Feb 9, 2023 | | 1st | 112 Rx | Caleb No Thu, Feb 9, 2023 | | 2nd | 107 Rx | Vince Thu, Feb 9, 2023 | | 3rd | 105 Rx | Willy Thu, Feb 9, 2023 |
| Caleb No | 112 Rx | 40# | | Vince | 107 Rx | 50# | | Elizabeth | 105 Rx | 15# | | Willy | 105 Rx | 50# | | Ashleigh | 103 Rx | 15# | | Jenn | 85 Rx | 20# | | Jeremy | 77 Rx | 50# | | Mari | 74 Rx | 25# | | Olivia M | 74 Rx | 25# | | Julia F | 73 Rx | 25# | | Amanda B | 66 Rx | 20# | | Harley | 65 Rx | 20# | | Gabrielle | 56 Rx | 20# | | Cooper T | 55 Rx | | | Patrick | 55 Rx | 35# | | Breanna | 50 Rx | 25# | | Taylor T | 50 Rx | 20# | | Ian N | 45 Rx | 25# | | Katie E | 37 Rx | 25# | | Laura M | 30 Rx | 25lb | | Jacob M | 17 Rx | 50# | | Joseph | 118 | Scaled volume of pullups | | Debra | 117 | 10#, Mod PU&BIKE | | Diego | 97 | 25lbs, jumping pullups | | Matias | 89 | 40lb, ring rows | | Alison | 84 | 20lb, ring rows | | Mindy | 73 | 10PU, 9 cals, 15# | | Caleb Nu | 68 | 50# (15/15/12/12/12 cals) | | Eliana | ✅ Rx | 25# |
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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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