DAILY WOD
 | Fri, Jun 23 2023 |  |
| 6-23-2023 STRCON | 6-22-2023 SKILLWORK | 6-23-2023 METCON |
6-23-2023 STRCON
(Weight)
AT 0:00, 3:30 & 7:00 COMPLETE:
- 3 Deadlift @ .70 of TM
- 3 Deadlift @ .80 of TM
- 3+ Deadlift @ .90 of TM
* Don't miss the + after your last set of 3! Go for as many reps as you can with your goal being at least 3, but no more than 7.
* TM is your Training Max, calculated by taking your Max Lift from our most recent 1RM test and multiplying it by .9. For example, if my most recent 1RM was 200#, I would multiply that by .9 to get a TM of 180#. This is the number we will then base all of our other percentages on for each set.
| 1st | 260 Rx | Katie E Fri, Jun 23, 2023 | | 2nd | 200 Rx | Mari Fri, Jun 23, 2023 | | 3rd | 185 Rx | Harley Fri, Jun 23, 2023 | | 1st | 405 Rx | Tom Fri, Jun 23, 2023 | | 2nd | 365 Rx | Thomas C Fri, Jun 23, 2023 | | 3rd | 305 Rx | Justin T Fri, Jun 23, 2023 |
| Tom | 405 Rx | | | Thomas C | 365 Rx | 5 | | Justin T | 305 Rx | 7 | | Katie E | 260 Rx | 5 | | Greg U | 235 Rx | 10 | | Matt Br | 235 Rx | | | Ian N | 230 Rx | 4 | | Mari | 200 Rx | 7 | | Harley | 185 Rx | 5 | | Trina | 180 Rx | 7 | | Jeanne | 180 Rx | 6 | | Lindsey C | 180 Rx | 7 | | Sarah Y | 175 Rx | 3 | | Cecy | 175 Rx | 7 | | Amanda B | 170 Rx | 5 | | Kelly S | 170 Rx | 3 | | Dana F | 165 Rx | 7 | | Debra | 145 Rx | | | Elizabeth | 135 Rx | 8 | | Hannah Sc | 120 Rx | | | Alice | 115 Rx | 7 | | Pam | 110 Rx | 5 |
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6-22-2023 SKILLWORK
(Check In)
10 MINUTES OF:
- Trainer led progressions for jumping - whether that be getting more comfortable with single unders, double unders, crossovers or box jumps! The trainer will lead you through some focused help on how to get better. Remember, in skills it is PRACTICE that matters for improvement, not TRAINING. If you have questions what that means, ask and we will be able to help you better understand. ð
| Debra | Yes | | | Trina | Yes | | | Jeanne | Yes | | | Elizabeth | Yes | | | Greg U | Yes | | | Justin T | Yes | | | Harley | Yes | | | Katie E | Yes | | | Amanda B | Yes | | | Matt Br | Yes | | | Pam | Yes | | | Alice | Yes | | | Kelly S | Yes | | | Sarah Y | Yes | | | Mari | Yes | | | Dana F | Yes | | | Ian N | Yes | | | Lindsey C | Yes | | | Cecy | Yes | Yes | | Dale | Yes | Doubles; about 15 this session | | Tom | Yes | |
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6-23-2023 METCON
(Distance, Rx2, Rx3)
9 MIN. EMOM OF:
MIN 1: 15 KB Swings
MIN 2: 12 Box Jumps
MIN 3: AFAP in Airbike Meters
Rx: 70/53, 30/24
Rx2: 53/35, 24/20
Rx3: 35/20, 20/16
SCORE: Total number of meters biked
GOAL: Gonna be honest... It's a toss up on this one.
NOTES: This is going to be a complete and total toss up on how far we can get. Depends a lot on how you feel from everything else we have done this week.
With that being said, I want to see some good strong efforts on those bikes and not using it as a 'rest'. Let's finish the week strong fams.
| 1st | 1600+ Rx | Mari Fri, Jun 23, 2023 | | 2nd | 1478 Rx | Trina Fri, Jun 23, 2023 | | 3rd | 1234 Rx | Debra Fri, Jun 23, 2023 | | 1st | 548 Rx | Justin T Fri, Jun 23, 2023 | | 2nd | 1996 Rx2 | Dale Fri, Jun 23, 2023 | | 3rd | 1762 Rx2 | Ian N Fri, Jun 23, 2023 |
| Mari | 1600+ Rx | | | Trina | 1478 Rx | Rx+++ | | Debra | 1234 Rx | Rx+++ | | Justin T | 548 Rx | Rx++ | | Dale | 1996 Rx2 | 640, 1286, 1996; step ups. | | Cecy | 1848.2 Rx2 | | | Dana F | 1794 Rx2 | | | Ian N | 1762 Rx2 | | | Kelly S | 1703 Rx2 | | | Sarah Y | 1600+ Rx2 | | | Lindsey C | 681 Rx2 | | | Tom | 1650 Rx3 | | | Alice | 1519 Rx3 | | | Pam | 561 Rx3 | Row | | Katie E | 1771 | 16â box jumps, 53#KB | | Greg U | 1707 | Rx3 | | Matt Br | 1700 | Rx2 | | Jeanne | 1628 | Rx2 | | Amanda B | 1595 | Rx2 | | Hannah Sc | 1522.1 | Strict press, step ups | | Elizabeth | 1450 | Rx3 | | Harley | 653 | Rx2 Row |
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