DAILY WOD
 | Mon, Jan 27 2025 |  |
 | Happy Birthday: Carlie |
| 250127 METCON | 250127 OPTIONAL STRENGTH | 250127 OPTIONAL ACCESSORY | WEEK 3 CHALLENGE |
250127 METCON (Reps, Rx2, Rx3) AMRAP 9: 9 burpees to a target (12/12 in) 10 alternating single-leg squats Rx2: (6/6 in); 10 alternating single-leg squats to a target Rx3: 6 burpees; 8 alternating reverse lunges Intended Stimulus: -4-6+ rounds. -Burpees at a steady pace in under 1:00 each round. -Alternating single-leg squats in under :30 in the early rounds. -Retest from 240122.
| 1st | 5+12 Rx | Kherri Mon, Jan 27, 2025 | | 2nd | 5+11 Rx | Olivia M Mon, Jan 27, 2025 | | 3rd | 4 Rx | Nidia Mon, Jan 27, 2025 | | 1st | 6+4 Rx | Jeremy Mon, Jan 27, 2025 | | 2nd | 8+10 Rx2 | Justin U Mon, Jan 27, 2025 | | 3rd | 8+3 Rx2 | Thomas C Mon, Jan 27, 2025 |
| Jeremy | 6+4 Rx | | | Kherri | 5+12 Rx | | | Olivia M | 5+11 Rx | | | Nidia | 4 Rx | | | Justin U | 8+10 Rx2 | 12” Burpee Target | | Emily S | 8+6 Rx2 | | | Thomas C | 8+3 Rx2 | | | Dale | 7+6 Rx2 | Bulgarian split squats | | Jeanne | 7+5 Rx2 | | | Katie E | 7+2 Rx2 | | | Lindsey C | 7+2 Rx2 | | | Cindy | 7 Rx2 | | | Christine | 7 Rx2 | | | Ezra | 7 Rx2 | | | Dana F | 7 Rx2 | | | Erika R | 6+9 Rx2 | Rx pistols | | Diane | 6+7 Rx2 | | | Thomas B | 6+7 Rx2 | 12” Burpee Target | | Kori | 6+4 Rx2 | | | Cooper T | 6+1 Rx2 | | | Rebecca P | 6+1 Rx2 | | | Adam | 6 Rx2 | | | Andrew | 6 Rx2 | | | Julia F | 6 Rx2 | | | Cecy | 6 Rx2 | | | Greg U | 5+7 Rx2 | | | Laura M | 5 + 5 Rx2 | | | Blake P | 5+1 Rx2 | | | Trey W | 5 Rx2 | | | Emma L | 4+5 Rx2 | | | Jason | 4 Rx2 | | | Lynda | 10+6 Rx3 | | | Elizabeth | 8 Rx3 | Regular burpees, 10 elevated rvs lunge | | Debra | 7 Rx3 | | | Laura B | 7 Rx3 | | | Alice | 6+6 Rx3 | | | Pam | 6+5 Rx3 | | | Susan | 6 Rx3 | | | Aniki | 6 Rx3 | | | Ginny | 5 Rx3 | | | Steven W | 4 Rx3 | |
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250127 OPTIONAL STRENGTH (Check In) 10 sets: Sled push (75 ft) Sled pull (75 ft) – Add 50/90 lb to the sled. – Rest 1:00 between sets. NOTES: -Add a rope or a ring + strap to the sled to pull it and then keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag. -Feel free to add additional load to the sled as long as you can keep moving.
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250127 OPTIONAL ACCESSORY (Check In) 3 sets: 25 GHD sit-ups :30 side plank hold/side NOTES: -Prioritize technique over speed. -Focus on extending the knees to initiate the sit-up; scale range of motion as needed. -Perform side planks from the elbow; bend the knees to scale as needed.
| Greg U | Yes | Sit ups | | Emma L | Yes | | | Dana F | Yes | | | Jeremy | Yes | | | Rebecca P | Yes | | | Emily S | Yes | | | Kherri | Yes | | | Thomas B | Yes | |
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WEEK 3 CHALLENGE Jan 27, 2025 - Feb 2, 2025 (7 Days)  Complete 3 Pliability sessions. Www.pliability.com Login: crossfitdahlonega@gmail.com Password: crossfitdahlonega
| Tom | 27 28 29 30 31 1 2 | | Kelly P | 27 28 29 30 31 1 2 | | Sarah Y | 27 28 29 30 31 1 2 | | Jason | 27 28 29 30 31 1 2 | | Kelly S | 27 28 29 30 31 1 2 | | Julia F | 27 28 29 30 31 1 2 | | Harley | 27 28 29 30 31 1 2 | | Lindsey C | 27 28 29 30 31 1 2 | | Rebecca P | 27 28 29 30 31 1 2 | | Laura B | 27 28 29 30 31 1 2 | | Jaden | 27 28 29 30 31 1 2 |
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