DAILY WOD
 | Wed, Jan 22 2025 |  |
 | Happy Birthday: Amy |
| 250122 METCON | 250122 AT-HOME WOD | 250122 OPTIONAL ACCESSORY | Other Results | WEEK 2 CHALLENGE |
250122 METCON (Weight) On a 20:00 clock: For load: 1 snatch Intended Stimulus: -First of 3 January CAP tests. -Aim to complete at least 6 heavy lifts and no more than 10. -Increase loading across each lift as you are able. -Compare to 241216.
| 1st | 145 Rx | Kherri Wed, Jan 22, 2025 | | 2nd | 110 Rx | Emily S Wed, Jan 22, 2025 | | 3rd | 102.5 Rx | Kristen Wed, Jan 22, 2025 | | 1st | 225 Rx | Caleb Nu Wed, Jan 22, 2025 Jeremy Wed, Jan 22, 2025 | | 2nd | 217.5 Rx | Thomas C Wed, Jan 22, 2025 | | 3rd | 215 Rx | Ezra Wed, Jan 22, 2025 |
| Jeremy | 225 Rx | | | Caleb Nu | 225 Rx | | | Thomas C | 217.5 Rx | | | Ezra | 215 Rx | | | Chad | 185 Rx | | | Andrew | 155 Rx | | | Justin U | 155 Rx | | | Kherri | 145 Rx | | | Thomas B | 125 Rx | | | Jaden | 120 Rx | | | Emily S | 110 Rx | | | Diego | 105 Rx | | | Kristen | 102.5 Rx | | | Dale | 95 Rx | | | Olivia M | 90 Rx | | | Trina | 85 Rx | | | Sarah Y | 82.5 Rx | | | Liv | 75 Rx | | | Kelly S | 70 Rx | | | Sadie | 70 Rx | | | Mariah | 70 Rx | | | Laura M | 70 Rx | | | Jenny | 65 Rx | | | Cecy | 60 Rx | | | Julie | 55 Rx | | | Alice | 50 Rx | | | Susan | 40 Rx | | | Debra | 15 Rx | | | Hope | Mod WOD | Yesterday’s Workout! |
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250122 AT-HOME WOD (Check In) At-home option: EMOM 20: Min. 1 | 3 burpees + max vertical jump Min. 2 | :30 max-rep alternating dumbbell squat snatches (35/50 lb) – Use one dumbbell. Masters 55+ option: On a 20:00 clock: For load: 1 snatch
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250122 OPTIONAL ACCESSORY (Reps) 5 sets: :40 strict handstand push-ups Rest :20 :40 alternating dumbbell renegade rows Rest :20 NOTES; -Perform 5-10 reps within the 40-second interval; choose a scaling option that allows this. -As for the renegade rows, choose a pair of dumbbells that you can move for most of the interval.
| Thomas B | ~33 HSPU, 104w/30lb Rx | |
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WEEK 2 CHALLENGE Jan 20, 2025 - Jan 26, 2025 (7 Days)  1. Increase your AVERAGE steps per day by 2,000 per day 6 times this week. 2. Complete 3 CFD workouts this week. We will check the log on Sunday! Utilize the At Home WODs if this week is crazy! Use your average steps per day from last week or a normal week if last week wasn’t good!
| Harley | 20 21 22 23 24 25 26 | | Jason | 20 21 22 23 24 25 26 | | Kelly S | 20 21 22 23 24 25 26 | | Breanna | 20 21 22 23 24 25 26 | | Jaden | 20 21 22 23 24 25 26 | | Liv | 20 21 22 23 24 25 26 | | Debra | 20 21 22 23 24 25 26 | | Sarah Y | 20 21 22 23 24 25 26 | | Julia F | 20 21 22 23 24 25 26 | | Thomas C | 20 21 22 23 24 25 26 | | Thomas B | 20 21 22 23 24 25 26 | | Dale | 20 21 22 23 24 25 26 | | Hope | 20 21 22 23 24 25 26 | | Tom | 20 21 22 23 24 25 26 | | Steven W | 20 21 22 23 24 25 26 | | Rebecca P | 20 21 22 23 24 25 26 | | Kelly P | 20 21 22 23 24 25 26 | | Lynda | 20 21 22 23 24 25 26 |
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