Daily WOD

Fri, Mar 17 2023

Sat, May 13, 2023 at 9:00am CRAIG MEMORIAL WOD
Mon, May 29, 2023 at 9:00am MEMORIAL DAY MURPH
Mon, May 26, 2025 at 8:00am MURPH
Sat, Jun 13, 2026 at 9:00am Beach WOD
3-17-2023 METCON3-17-2023 CALICON

3-17-2023 METCON


(Time, Int, Sc)
7 ROUNDS OF:
- 200m run/250m row (NO BIKE)
- 20 air squats
- 10 bench press

Rx: 135/95
Rx2: 115/75
Rx3: 95/55

SCORE: Total time to complete all rounds
GOAL: <21:00
NOTES: Lots of rounds on this one! Pacing accordingly from the get-go will be crucial, so be prepared to start at a manageable pace, not a pace where you are 'burning down the barn' from the get-go. Each movement should be able to be done unbroken, but because of how many rounds there are, you need to take those sets in chunks of maybe 5 reps for the bench press as you get fatigued or from the beginning.

Your goal is to aim to complete each round in less than 3 minutes in order to meet the intended stimulus. ~ 1:00 for the 200m, <1:00 for the air squats and ~ 1:00 for the bench press... Let's get SWOLE. Chesties with the BESTIES.


1st19:45 IntKatie E Fri, Mar 17, 2023
2nd20:35 IntNicole Ha Fri, Mar 17, 2023
3rd17:16 ScJeanne Fri, Mar 17, 2023
1st14:44 RxJeremy Fri, Mar 17, 2023
2nd14:53 RxThomas C Fri, Mar 17, 2023
3rd16:21 RxJackson Fri, Mar 17, 2023

Jeremy14:44 Rx
Thomas C14:53 Rx
Jackson16:21 Rx
Caleb No16:40 Rx
Caleb Nu17:19 Rx
Cooper T15:57 Int
Chase To17:06 Int
Justin T18:02 Int
Katie E19:45 Int
Nicole Ha20:35 Int
I think that was my time. Last 4 reps at #65
Jeanne17:16 Sc
Taylor T18:30 Sc
Robbie18:48 Sc
65#
Alison19:21 Sc
Kelly S19:26 Sc
Greg U19:31 Sc
Jemma19:38 Sc
Jada19:52 Sc
Matias19:59 Sc
Mindy20:19 Sc
alt 10/20 air squats
Trina20:51 10 squats per round Sc
Jenn21:34 Sc
Ian N17:13
75#
Diane23:06
45#
Denise23:09
45#
Susan23:26
MODWOD
Pam24:10
45#
MariModWOD
scaled
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

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4 months ago

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