Daily WOD
 | Tue, Dec 17 2024 |  |
 | Happy Birthday: Katie E & Cindy |
 | 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, Sc, Fnd)
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 Fnd | 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 Sc | | | Adam | 6:32 Fnd | | | Mari | 6:45 Fnd | | | Nick Ga | 7:21 Fnd | #95 | | Sarah Y | 8:13 Fnd | | | Katie E | 8:16 Fnd | RX m/reps 45# | | Diane | 8:22 Fnd | | | Cooper T | 8:23 Fnd | | | Liv | 8:49 Fnd | | | Ian N | 8:53 Fnd | | | Jeanne | 8:59 Fnd | #40 and knee raises | | John R | 9:02 Fnd | | | Julia F | 9:05 Fnd | | | Robbie | 9:05 Bike 1200m/65#/30 toes to hip Fnd | | | Lindsey C | 9:09 Fnd | 55#, T2H | | Diego | 9:16 Fnd | | | Kelly P | 9:22 Fnd | | | Harley | 9:25 Fnd | | | Kori | 9:25 Fnd | | | Maddy | 9:30 Fnd | #55, 500m Row, Knee Raises | | Eddie | 9:32 Fnd | | | Hope | 9:40 Fnd | | | Kelly S | 9:41 Fnd | | | Alex D | 10:03 Fnd | | | Jaden | 10:16 Fnd | | | Dana F | 10:27 Fnd | | | Elijah | 11:00 Fnd | | | Sadie | 11:23 Fnd | | | Cindy | ✅ Fnd | #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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