DAILY WOD
 | Wed, Jan 10 2024 |  |
 | Gymversary: Megan M(1) |
| 240110 STRENGTHCON | 240110 OPTIONAL COMPETE SKILLCON | 240110 OPTIONAL COMPETE STRENGTH | Other Results |
240110 STRENGTHCON (Weight) For load: 5-5-3-3-1-1 Deadlift – Start at 75% of 1-rep-max. – Build to a 1-rep-max deadlift. Rx2: 5 sets of 5 reps at a challenging load. INTENDED STIMULUS - All sets 70-75% or greater; build to a 1-rep-max deadlift. - Lift once every 3:00. - Record your heaviest lift in the CrossFit app to track progress and get ready for the OPEN in February!
| 1st | 255 Rx | Marnie Wed, Jan 10, 2024 | | 2nd | 240 Rx | Lindsey C Wed, Jan 10, 2024 | | 3rd | 215 Rx | Kelly S Wed, Jan 10, 2024 | | 1st | 465 Rx | Jeremy Wed, Jan 10, 2024 | | 2nd | 405 Rx | Thomas C Wed, Jan 10, 2024 | | 3rd | 400 Rx | Justin T Wed, Jan 10, 2024 |
| Jeremy | 465 Rx | | | Thomas C | 405 Rx | | | Justin T | 400 Rx | | | Caleb Nu | 385 Rx | | | Carson M | 365 Rx | | | Ian N | 315 Rx | | | Matias | 310 Rx | | | Greg U | 295 Rx | | | Andrew | 275 Rx | for 5 | | Marnie | 255 Rx | | | Lindsey C | 240 Rx | | | Kelly S | 215 Rx | | | Nicole Ha | 200 Rx | | | Erika R | 195 Rx | | | Mari | 195 Rx | for 5 | | Dana F | 195 Rx | | | Rebecca P | 195 Rx | | | Kelly P | 185 Rx | | | Laura M | 185 Rx | | | Diane | 180 Rx | | | Robbie | 180 Rx | | | Cecy | 177 Rx | | | Elizabeth | 175 Rx | | | Aubrey | 175 Rx | | | Megan M | 175 Rx | | | Alison | 165 Rx | | | Jemma | 140 Rx | | | Ami | 135 Rx | | | Erin P | 130 Rx | | | Pam | 130 Rx | | | Aidan | 115 Rx | 2x10, 2x8, 2x6 | | Aniki | 108 Rx | | | Debra | 105 Rx | | | Kristen | 105 Rx | | | Alice | 100 Rx | | | Susan | 100 Rx | | | Ginny | 80 Rx | |
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240110 OPTIONAL COMPETE SKILLCON (Time) 10 rounds for time: 30 double-unders 3 wall walks – Rest 1:00 between rounds. NOTES - All rounds in 1:30 or less. - Take this workout one round at a time, breaking it into bite-sized chunks. - If you are not yet proficient with double-unders, try to keep your time spent here to only :30. - Always start the next wall walk before you want to.
| Carson C | 12:53 Rx | | | Jeremy | 15:09 Rx | | | Caleb Nu | 15:25 Rx | | | Thomas C | 16:02 Rx | | | Lindsey C | 12:50 | 6 rounds - Half rx, half rx 2 | | Josh | 14:00 | SU, push up | | Dale | 15:11 | SU, 1/2 WW | | Jackson | 18:06 | 30 body squat |
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240110 OPTIONAL COMPETE STRENGTH (Weight) For load: Deadlift 3-3-3-3-3+ – Max reps on the last set. NOTES - Welcome to week two of our Strength II cycle where we will deadlift for the next four weeks. - Today’s class workout is also a deadlift. Pick one for the day; do not do both. - Your goal is to find a heavy set of 3 deadlifts. This may not be a 3-rep-max but find your heavy 3-rep lift for the day. - Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
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