DAILY WOD
 | Fri, Jan 24 2025 |  |
 | Happy Birthday: Jeanne & Mark |
| 250124 METCON | 250124 OPTIONAL GHD TURKISH TWIST | 250124 OPTIONAL STRENGTH | 250124 AT-HOME WOD | WEEK 2 CHALLENGE |
250124 METCON
(Time, Rx2, Rx3)
10 rounds for time:
2 wall walks
Single-arm DB overhead walking lunges (25 ft) (35/50 lb)
5 burpee pull-ups
Single-arm DB overhead walking lunges (25 ft)
- Pull-up bar is 6 in above reach.
Rx2: 7 rounds for time; (20/35 lb)
- Pull-up bar is at the fingertips when the arms are overhead.
Rx3: 5 rounds for time;
2 inchworms +push-ups from the knees;
walking lunges (25 ft); 5 burpee jumping pull-ups; walking lunges (25 ft)
- Pull-up bar is at the middle of the forearm when the arms are overhead.
Intended Stimulus:
-16:00-22:00.
-Maintain at least 2 minutes per round for most rounds.
-Unbroken lunges.
-22:00 time cap.
| 1st | 13:58 Rx2 | Mari Fri, Jan 24, 2025 | | 2nd | 16:56 Rx2 | Diane Fri, Jan 24, 2025 | | 3rd | 19:44 Rx2 | Kelly S Fri, Jan 24, 2025 | | 1st | 20:26 Rx | Jeremy Fri, Jan 24, 2025 | | 2nd | 22:00 Rx | Caleb Nu Fri, Jan 24, 2025 | | 3rd | 15:10 Rx2 | Justin U Fri, Jan 24, 2025 |
| Jeremy | 20:26 Rx | | | Caleb Nu | 22:00 Rx | 9+2 | | Mari | 13:58 Rx2 | | | Justin U | 15:10 Rx2 | 10rds 21:45 RX2 | | Andrew | 15:30 Rx2 | | | Diane | 16:56 Rx2 | | | Adam | 18:44 Rx2 | | | John R | 19:32 Rx2 | | | Kelly S | 19:44 Rx2 | | | Diego | 19:45 Rx2 | | | Kristen | 19:47 Rx2 | | | Jenny | 20:00 Rx2 | | | Jessica L | 20:25 Rx2 | | | Harley | 20:45 Rx2 | | | Ezra | 22:00 Rx2 | 7 rds | | Sarah Y | 22:00 Rx2 | 7+26 | | Hope | 22:00 Rx2 | 6 rounds | | Emma L | 11:44 Rx3 | | | Blake P | 14:14 Rx3 | Push ups. 25# | | Susan | 17:35 Rx3 | | | Laura B | 18:18 Rx3 | | | Megan M | 19:49 Rx3 | | | Pam | 16:12 | 5 rds | | Aniki | 16:12 | 5 rds | | Alice | 16:12 | 5 rds | | Elizabeth | 19:00 | mod wod | | Thomas C | 22:00 | 8 rds | | Dale | 26:22 | 26:22; 10 rounds; 20#, partial ww; Full reps | | Greg U | alt wod Rx2 | Thursday’s box jumps/running 14:40 | | Jessica T | ?? | mod wod |
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250124 OPTIONAL GHD TURKISH TWIST
(Check In)
EMOM 15:
Minute 1 | 10 GHD back extensions
Minute 2 | 20 Russian twists (14/20 lb)
Minute 3 | 1 kettlebell Turkish get-up/side (35/50 lb)
NOTES:
-Lower-intensity skill session
-Try to go unbroken in all movements
-Watch the Back Extension and Turkish Get-up videos to better understand each movement.
-During the back extension, think about starting at your head and flexing one vertebra at a time until you reach your lower lumbar. Then, extend each vertebra one at a time until you make it back to your head. These reps are controlled and may be relatively slow as you focus on quality technique.
-During the Turkish get-ups, keep an eye on the object the entire time to help you maintain stability and control.
| Dale | Yes | 2/3 yes. GHD & Russian Twists |
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250124 OPTIONAL STRENGTH
(Weight)
Clean and jerk
Wave 1:
72%x3
77%x2
82%x1
Wave 2:
77%x3
82%x2
84%x1
Wave 3:
82%x2
87%x1
92% x1
Heavy single x 1
NOTES:
-Welcome to week three of the 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.
-Use a recent max or heavy single for your percentages.
-If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
-Rest as needed between percentages and waves.
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250124 AT-HOME WOD
(Time)
At-home option:
10 rounds for time:
2 wall walks
Single-arm dumbbell overhead walking lunges (25 ft) (35/50 lb)
5 burpee broad jumps (4 ft)
Single-arm dumbbell overhead walking lunges (25 ft)
Masters 55+ option:
10 rounds for time:
2 wall walks
Single-arm dumbbell overhead walking lunges (25 ft) (20/35 lb)
5 burpee pull-ups
Single-arm dumbbell overhead walking lunges (25 ft)
– Pull-up bar is at the fingertips when the arms are overhead.
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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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