DAILY WOD
 | Wed, Feb 15 2023 |  |
 | Happy Birthday: Jessica T |
| 2-15-2023 STRCON | 2-15-2023 METCON | NEW YEAR NUTRITION CHALLENGE |
2-15-2023 STRCON (Weight) 9 MIN EMOM OF: - 1 Power Clean & Jerk 2 MIN REST… INTO… 9 MIN EMOM OF: - 1 Squat Clean & Jerk SCORE: Heaviest weight on the 1 squat clean & jerk. NOTES: Pick one weight to stick with each minute! Whatever feels good and allows you to move with proper form.
| 1st | 155 Rx | Kherri Wed, Feb 15, 2023 | | 2nd | 140 Rx | Lindsey H Wed, Feb 15, 2023 | | 3rd | 135 Rx | Hannah Sm Wed, Feb 15, 2023 | | 1st | 255 Rx | Jeremy Wed, Feb 15, 2023 | | 2nd | 225 Rx | Willy Wed, Feb 15, 2023 | | 3rd | 215 Rx | Cooper T Wed, Feb 15, 2023 |
| Jeremy | 255 Rx | | | Willy | 225 Rx | | | Cooper T | 215 Rx | | | Jacob M | 205 Rx | | | Kherri | 155 Rx | | | Cole E | 150 Rx | | | Lindsey H | 140 Rx | | | Hannah Sm | 135 Rx | | | Breanna | 130 Rx | | | Patrick | 120 Rx | | | Jamie | 120 Rx | | | Carlie | 120 Rx | | | Greg U | 115 Rx | | | Matt Br | 115 Rx | | | Harley | 115 Rx | | | Laura M | 110 Rx | | | Matias | 105 Rx | | | Amanda B | 105 Rx | | | Nicole Ha | 100 Rx | | | Katie E | 100 Rx | | | Lindsey C | 100 Rx | | | Cecy | 95 Rx | | | Diego | 95 Rx | | | Dana F | 85 Rx | | | Alison | 80 Rx | | | Pam | 70 Rx | | | Sarah Y | 65 Rx | | | Alice | 50 Rx | | | Susan | 35 Rx | |
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2-15-2023 METCON (Weight, Rx2, Rx3) 16 MIN. ALTERNATING EMOM OF: MIN 1: 20 DU's + 12 Barbell Bent Over Rows MIN 2: 20 DU's + 10 Barbell Strict Press Rx: DU, 115/75 Rx2: DU attempts, 95/65 Rx3: Singles OR Jumping Jacks, Moderate Weight Barbell SCORE: Weight used on barbell GOAL: Pick a weight that is difficult but allows you to move well with proper form throughout all sets. NOTES:In the starting minute, you will complete both 20 Double Unders/Hop Overs and 12 Rows, and you should be left with at least 10 seconds to rest before the start of the next minute. Keep your back as parallel to the floor as possible so that you are pulling from your lats, and to prevent this from turning into a shrug/high pull. During the next minute, you start with the 20 Double Unders, and now you are doing 10 presses. These don't necessarily be done unbroken, but if you find yourself having to do sets of 2-3 at a time, drop to a lower weight. Again, we're looking for at least 10 seconds of rest. You'll repeat this format for a total of 8 rounds or 16 minutes of work.
| 1st | 75 Rx | Kherri Wed, Feb 15, 2023 | | 2nd | 35 Rx | Breanna Wed, Feb 15, 2023 | | 3rd | 55 8 min/then the bar for 8min Rx3 | Nicole Ha Wed, Feb 15, 2023 | | 1st | 85 Rx | Cole E Wed, Feb 15, 2023 | | 2nd | 75 Rx | Willy Wed, Feb 15, 2023 | | 3rd | 55 Rx | Diego Wed, Feb 15, 2023 |
| Cole E | 85 Rx | | | Kherri | 75 Rx | Did half strict/push press | | Willy | 75 Rx | | | Diego | 55 Rx | | | Breanna | 35 Rx | | | Jacob M | 75 Rx3 | dubs | | Nicole Ha | 55 8 min/then the bar for 8min Rx3 | | | Cecy | 55# Rows, Press 35#, singles Rx3 | 55# rows for all rds, 55# Press for 2rds, 45# for 2rds, 35# for the remainder and DYLAN WAS ACCEPTED TO NYU!!😳🥰😭🥰😭🥰😳 | | Katie E | 55# Rx3 | YAY FOR DYLAN!!!! | | Patrick | 55 Rx3 | | | Hannah Sm | 50 Rx3 | 10 dubs a round!! | | Lindsey C | 45# Rx3 | 55 for 8 and 45 for 8; DU practice | | Jamie | 45 Rx3 | dubs | | Robbie | 45#/doubles 10 press for 1/2, then 8 Rx3 | | | Carlie | 40 Rx3 | scaled dubs | | Dana F | 35 Rx3 | | | Harley | 35 Rx3 | dubs | | Amanda B | 35 Rx3 | | | Jeremy | 115 | DNF- knee pain - 2 rounds at 115, 1 at 95. | | Laura M | worked :) | 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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