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, Rx2, Rx3) 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 Rx2 | Katie E Mon, Feb 13, 2023 | | 2nd | 117 Rx2 | Harley Mon, Feb 13, 2023 | | 3rd | 115 Rx2 | Breanna Mon, Feb 13, 2023 | | 1st | 122 Rx | Willy Mon, Feb 13, 2023 | | 2nd | 107 Rx | Zach W Mon, Feb 13, 2023 | | 3rd | 147 Rx2 | Thomas C Mon, Feb 13, 2023 |
| Willy | 122 Rx | | | Zach W | 107 Rx | | | Katie E | 170 Rx2 | | | Thomas C | 147 Rx2 | | | Caleb No | 143 Rx2 | | | Jacob M | 128 Rx2 | | | Cooper T | 120 Rx2 | | | Harley | 117 Rx2 | 25 | | Breanna | 115 Rx2 | 30 | | Patrick | 100 Rx2 | 40 | | Robbie | 156 Rx3 | 20's | | Sarah Y | 151 Rx3 | | | Cecy | 150 Rx3 | 20's | | Julia F | 138 Rx3 | 20# | | Mindy | 137 Rx3 | | | Jenn | 136 Rx3 | 20# | | Laura M | 136 Rx3 | 20# | | Taylor T | 135 Rx3 | 20# | | Greg U | 123 Rx3 | 30's | | Hope | 115 Rx3 | 20 | | Trina | 114 Rx3 | | | Faith | 88 Rx3 | 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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