DAILY WOD
 | Fri, Feb 10 2023 |  |
| 2-10-2023 WARMUP | RANDY | 2-10-2023 STRCON | NEW YEAR NUTRITION CHALLENGE |
RANDY (Time, Rx2, Rx3, HEROS 1) COMPLETE FOR TIME: - 75 power snatches Rx: 75/55 Rx2: 60/40 Rx3: 45/25
| 1st | 5:33 Rx | Katie E Fri, Feb 10, 2023 | | 2nd | 7:17 Rx | Harley Fri, Feb 10, 2023 | | 3rd | 7:33 Rx | Amanda B Fri, Feb 10, 2023 | | 1st | 3:47 Rx | Jackson Fri, Feb 10, 2023 | | 2nd | 3:50 Rx | Thomas C Fri, Feb 10, 2023 | | 3rd | 5:48 Rx | Jacob M Fri, Feb 10, 2023 |
| 1st | 5:00 Rx | Aidan Mon, Jun 29, 2020 | | 2nd | 5:13 Rx | Emily Br Tue, Mar 12, 2019 | | 3rd | 5:22 Rx | Amberly Tue, Mar 12, 2019 | | 1st | 3:14 Rx | Thomas C Mon, Jun 29, 2020 | | 2nd | 3:33 Rx | Carson C Sun, Jun 9, 2024 | | 3rd | 3:47 Rx | Jackson Fri, Feb 10, 2023 |
| Jackson | 3:47 Rx | 3rd | | Thomas C | 3:50 Rx | | | Katie E | 5:33 Rx | 6th PR! | | Jacob M | 5:48 Rx | 7th | | Matt Br | 6:28 Rx | | | Harley | 7:17 Rx | 8th | | Amanda B | 7:33 Rx | 10th | | Robbie | 5:26 Rx2 | 12th 45# | | Jeanne | 5:49 Rx2 | 13th | | Ashleigh | 6:37 Rx2 | 14th | | Patrick | 6:42 Rx2 | 10th 65# | | Kelly S | 7:04 Rx2 | 15th | | Stephanie | 7:34 Rx2 | 16th | | Dana F | 8:07 Rx2 | 17th | | Susie | 11:20 Rx2 | 18th 40lbs | | Trina | 4:05 Rx3 | 19th | | Sarah Y | 5:37 Rx3 | 20th 35# | | Diego | 5:40 Rx3 | 11th | | Alice | 3:33 | 21st 50 reps | | Susan | 4:36 | 22nd 50 reps | | Denise | 5:02 | 24th 50 reps |
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2-10-2023 STRCON (Weight) EMOM FOR 9 MINUTES OF: - 1 Hang Squat Snatch + 1 Overhead Squat Rest 2 Minutes after 9 Minutes, then: EMOM FOR 9 MINUTES OF: - 1 Squat Snatch SCORE: Heaviest weight on second EMOM 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 | 80 Rx | Carlie Fri, Feb 10, 2023 | | 2nd | 75 Rx | Harley Fri, Feb 10, 2023 | | 3rd | 70 Rx | Amanda B Fri, Feb 10, 2023 | | 1st | 205 Rx | Jackson Fri, Feb 10, 2023 | | 2nd | 200 Rx | Thomas C Fri, Feb 10, 2023 | | 3rd | 135 Rx | Jacob M Fri, Feb 10, 2023 |
| Jackson | 205 Rx | | | Thomas C | 200 Rx | | | Jacob M | 135 Rx | | | Carlie | 80 Rx | PR | | Harley | 75 Rx | | | Patrick | 75 Rx | | | Amanda B | 70 Rx | | | Katie E | 65 Rx | | | Robbie | 65 Rx | | | Matt Br | 65 Rx | | | Trina | 65 Rx | | | Susie | 55 Rx | | | Dana F | 55 Rx | | | Sarah Y | 45 Rx | | | Kelly S | 45 Rx | | | Ashleigh | 45 Rx | | | Maddy | 40 Rx | | | Jeanne | 35 Rx | | | Alice | 35 Rx | | | Denise | 35 Rx | 2 Power Snatch per round | | Susan | 35 Rx | | | Diego | 35 Rx | | | Stephanie | 35 Rx | |
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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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