Daily WOD
 | Mon, Feb 13 2023 |  |
| 2-13-2023 WARMUP | 2-13-2023 METCON | NEW YEAR NUTRITION CHALLENGE |
2-13-2023 WARMUP (No Results Tracked) 2 ROUNDS OF: - 30 DB Skip Overs -> Hop Overs - 10 Bootstrappers -> Air Squats - 30 DB Skip Overs -> Hop Overs - 10 Pike Cobra -> Push Press - 30 DB Skip Overs -> Hop Overs - 10 Windmills -> Deadlifts INTO… PRACTICE ROUND OF: - DB Squats - DB Clean & Jerks
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2-13-2023 METCON (Reps, Int, Sc) COMPLETE FOR AS MANY REPS AS POSSIBLE: - 1 Min. Max Reps of DB Squats - 1 Min. Rest - 3 Min. Max Reps of DB Power Clean & Jerks - 1 Min. Rest - 1 Min. Max Reps of DB Squats - 1 Min. Rest - 3 Min. Max Reps of DB Power Clean & Jerks - 1 Min. Rest - 1 Min. Max Reps of DB Squats Rx: (2) 50/35 Rx2: (2) 40/25 Rx3: (2) 30/15 SCORE: Total number of reps completed GOAL: >100 Reps NOTES: Aim to complete 20-30 squat reps each minute. It would be wise to choose a weight that you COULD squat for the entire minute. If you choose to break the sets up, just be sure to still have the ability to achieve that lower end goal of 20 reps. For the clean and jerks you will need to accomplish more than 30 reps in the 3 minute working blocks. If you aren’t able to achieve that goal of 30 reps in your first working block, consider dropping weight for your next working block.
| 1st | 170 Int | Katie E Mon, Feb 13, 2023 | | 2nd | 117 Int | Harley Mon, Feb 13, 2023 | | 3rd | 115 Int | Breanna Mon, Feb 13, 2023 | | 1st | 122 Rx | Willy Mon, Feb 13, 2023 | | 2nd | 107 Rx | Zach W Mon, Feb 13, 2023 | | 3rd | 147 Int | Thomas C Mon, Feb 13, 2023 |
| Willy | 122 Rx | | | Zach W | 107 Rx | | | Katie E | 170 Int | | | Thomas C | 147 Int | | | Caleb No | 143 Int | | | Jacob M | 128 Int | | | Cooper T | 120 Int | | | Harley | 117 Int | 25 | | Breanna | 115 Int | 30 | | Patrick | 100 Int | 40 | | Robbie | 156 Sc | 20's | | Sarah Y | 151 Sc | | | Cecy | 150 Sc | 20's | | Julia F | 138 Sc | 20# | | Mindy | 137 Sc | | | Jenn | 136 Sc | 20# | | Laura M | 136 Sc | 20# | | Taylor T | 135 Sc | 20# | | Greg U | 123 Sc | 30's | | Hope | 115 Sc | 20 | | Trina | 114 Sc | | | Faith | 88 Sc | 15 | | Debra | 180 | scaled | | Alice | 177 | 8's | | Elizabeth | 170 | 1-15# (injury) | | Dustin | 160 | 20# | | Aniki | 143 | 8's | | Pam | 126 | 10''s | | Diego | 123 | 25# | | Susan | 121 | 8's |
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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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