DAILY WOD
 | Thu, Feb 16 2023 |  |
| 2-16-2023 WARMUP | 2-16-2023 METCON | NEW YEAR NUTRITION CHALLENGE |
2-16-2023 WARMUP (No Results Tracked) GENERAL WARM-UP: 3 ROUNDS OF: - 2 Laps Around Gym - 10 KB Deadlift High Pulls - 10 Box Step Ups SPECIFIC WARM-UP: COMPLETE RUNNING SPECIFIC DRILLS INTO... 2 ROUNDS OF: - 10 KB Overhead Swings - 10 Box Jumps
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2-16-2023 METCON (Time, Rx2, Rx3) 5 ROUNDS FOR TIME OF: - 200 Meter Run - 15 Kettlebell Overhead Swing - 12 Box Jump - 200 Meter Run ** Rest 2 Minutes Between Rounds Rx: 53/35, 24/20' Rx2: 44/30, 20/16' Rx3: 35/25, 16/12' SCORE: Total time GOAL: <5 min. per round. NOTES: With longer rest intervals, we encourage you to push the intensity each round! The 200 Meters should feel fast, especially the second run to end the round since the rest is coming up. Push to keep these around the 0:50-1:10 range. The weight you use for the Swings should allow for unbroken reps every round. Keep a strong grip on your bell as you focus on an aggressive hip extension to get the weight overhead effortlessly. 15 reps can be done as quickly as 30-45 seconds. After your last swing, go right into the jumps. Use a fast pace on the Box Jumps, whether you choose to step down or otherwise, while minimizing the transition time of jumping up and down between each rep. 12 reps takes 45 seconds or less.
| 1st | 23:12 Rx | Nicole Ha Thu, Feb 16, 2023 | | 2nd | 26:34 Rx | Cecy Thu, Feb 16, 2023 | | 3rd | 26:47 Rx | Laura M Thu, Feb 16, 2023 | | 1st | 22:01 Rx | Patrick Thu, Feb 16, 2023 | | 2nd | 27:45 Rx | Dale Thu, Feb 16, 2023 | | 3rd | 25:37 Rx3 | Diego Thu, Feb 16, 2023 |
| Patrick | 22:01 Rx | | | Nicole Ha | 23:12 Rx | | | Cecy | 26:34 Rx | | | Laura M | 26:47 Rx | | | Dale | 27:45 Rx | 4:04, 3:52, 4:02, 3:56, 3:51 | | Olivia M | 21:59 Rx2 | | | Ashleigh | 23:59 Rx2 | | | Dana F | 24:39 Rx2 | | | Eliana | 27:34 Rx2 | | | Diego | 25:37 Rx3 | | | Jacob M | 20:00 | Bike 185 cals | | Elizabeth | 23:51 | Run sit-ups and stepups | | Katie E | 25:48 | 20” step-ups/ 35# |
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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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