DAILY WOD
 | Tue, Dec 17 2024 |  |
 | Happy Birthday: Katie E & Cindy & Aliza |
 | Gymversary: Cecy(6) |
| 241217 PRE-WOD SKILL | ROCK N ROLL | 241217 AT-HOME WOD | 241217 OPTIONAL ACCESSORY |
241217 PRE-WOD SKILL (Weight) Pre-workout 3 sets: 6 overhead squats – Build in load.
| 1st | 115 Rx | Kherri Tue, Dec 17, 2024 | | 2nd | 105 Rx | Nidia Tue, Dec 17, 2024 | | 3rd | 65 Rx | Sarah Y Tue, Dec 17, 2024 Robbie Tue, Dec 17, 2024 Julia F Tue, Dec 17, 2024 Lindsey C Tue, Dec 17, 2024 Maddy Tue, Dec 17, 2024 | | 1st | 185 Rx | Jeremy Tue, Dec 17, 2024 | | 2nd | 165 Rx | Caleb Nu Tue, Dec 17, 2024 | | 3rd | 145 Rx | Nick Ga Tue, Dec 17, 2024 |
| Jeremy | 185 Rx | | | Caleb Nu | 165 Rx | | | Nick Ga | 145 Rx | | | Justin U | 135 Rx | | | Chad | 135 Rx | | | Ezra | 135 Rx | | | Carson C | 135 Rx | | | Tom | 125 Rx | | | Kherri | 115 Rx | | | Nidia | 105 Rx | | | Jaden | 105 Rx | | | Cooper T | 95 Rx | | | Ian N | 95 Rx | | | John R | 85 Rx | | | Eddie | 85 Rx | | | Maddy | 65 Rx | | | Lindsey C | 65 Rx | | | Diego | 65 Rx | | | Julia F | 65 Rx | | | Robbie | 65 Rx | | | Sarah Y | 65 Rx | | | Elijah | 60 Rx | | | Jeanne | 55 Rx | | | Harley | 55 Rx | | | Dana F | 55 Rx | | | Katie E | 50 Rx | | | Kelly P | 50 Rx | | | Alex D | 50 Rx | | | Liv | 50 Rx | | | Cindy | 45 Rx | | | Diane | 45 Rx | | | Kelly S | 45 Rx | | | Mari | 45 Rx | | | Sadie | 45 Rx | | | Hope | 40 Rx | | | Adam | 30 Rx | | | Kori | 85 | scaled |
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ROCK N ROLL (Time, Rx2, Rx3) For time: 500-m row 30 toes-to-bars 30 overhead squats (80/115 lb) 500-m row Rx2: 20 toes-to-bar; (65/95 lb) Rx3: 300-m row; 20 hanging knee raises; 20 overhead squats (15/35 lb); 300-m row Intended Stimulus: -6:00-10:00. -Sprint-style effort. -Overhead squats and toes-to-bars each in 2:30 or less. -Both row efforts in 2:30 or less. -Take the barbell from the floor.
| 1st | 7:29 Rx | Nidia Tue, Dec 17, 2024 | | 2nd | 8:35 Rx | Kherri Tue, Dec 17, 2024 | | 3rd | 6:45 Rx3 | Mari Tue, Dec 17, 2024 | | 1st | 7:05 Rx | Jeremy Tue, Dec 17, 2024 | | 2nd | 8:40 Rx | Caleb Nu Tue, Dec 17, 2024 | | 3rd | 9:00 Rx | Justin U Tue, Dec 17, 2024 |
| Jeremy | 7:05 Rx | | | Nidia | 7:29 Rx | | | Kherri | 8:35 Rx | | | Caleb Nu | 8:40 Rx | | | Justin U | 9:00 Rx | | | Carson C | 9:11 Rx | | | Chad | 9:45 Rx | | | Ezra | 10:26 Rx | | | Tom | 9:54 Rx2 | | | Adam | 6:32 Rx3 | | | Mari | 6:45 Rx3 | | | Nick Ga | 7:21 Rx3 | #95 | | Sarah Y | 8:13 Rx3 | | | Katie E | 8:16 Rx3 | RX m/reps 45# | | Diane | 8:22 Rx3 | | | Cooper T | 8:23 Rx3 | | | Liv | 8:49 Rx3 | | | Ian N | 8:53 Rx3 | | | Jeanne | 8:59 Rx3 | #40 and knee raises | | John R | 9:02 Rx3 | | | Julia F | 9:05 Rx3 | | | Robbie | 9:05 Bike 1200m/65#/30 toes to hip Rx3 | | | Lindsey C | 9:09 Rx3 | 55#, T2H | | Diego | 9:16 Rx3 | | | Kelly P | 9:22 Rx3 | | | Harley | 9:25 Rx3 | | | Kori | 9:25 Rx3 | | | Maddy | 9:30 Rx3 | #55, 500m Row, Knee Raises | | Eddie | 9:32 Rx3 | | | Hope | 9:40 Rx3 | | | Kelly S | 9:41 Rx3 | | | Alex D | 10:03 Rx3 | | | Jaden | 10:16 Rx3 | | | Dana F | 10:27 Rx3 | | | Elijah | 11:00 Rx3 | | | Sadie | 11:23 Rx3 | | | Cindy | ✅ Rx3 | #40, 500m, knee raises |
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241217 AT-HOME WOD (Time) At-home option: For time: 400-meter run 40 V-ups 40 single-arm dumbbell overhead squats (35/50 lb) 400-meter run Masters 55+ option: For time: 500-meter row 30 toes-to-bars 30 overhead squats (55/75 lb) 500-meter row
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241217 OPTIONAL ACCESSORY (Time) For time: 800-meter sled drag (25/45 lb) NOTES: -Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 800 meters. The weight should allow for a smooth, steady pace across the entire effort. You may have to stop 3-4 times, but go unbroken, if you can!
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