DAILY WOD
 | Tue, Jan 28 2025 |  |
| 250128 METCON | 250128 AT-HOME WOD | 250128 OPTIONAL STAMINA | 250128 OPTIONAL FREESTANDING HANDSTAND PUSH-UP | WEEK 3 CHALLENGE |
250128 METCON (Reps, Rx2, Rx3) AMRAP 3: Snatches (95/135 lb) Rx2: (75/115 lb) Rx3: (35/45 lb or lighter) Intended Stimulus: -30+ reps; advanced athletes may push towards 50+. -Touch-and-go sets or fast singles; 1 rep every 5 seconds or less. -Retest from 240715 (Isabel).
| 1st | 30 Rx | Nidia Tue, Jan 28, 2025 | | 2nd | 29 Rx | Kherri Tue, Jan 28, 2025 | | 3rd | 34 Rx2 | Emily S Tue, Jan 28, 2025 | | 1st | 43 Rx | Jeremy Tue, Jan 28, 2025 | | 2nd | 34 Rx | Ezra Tue, Jan 28, 2025 | | 3rd | 31 Rx | Caleb Nu Tue, Jan 28, 2025 |
| Jeremy | 43 Rx | | | Ezra | 34 Rx | | | Caleb Nu | 31 Rx | | | Nidia | 30 Rx | | | Kherri | 29 Rx | | | Thomas C | 26 Rx | | | Tom | 19 Rx | | | Jason | 17 Rx | | | Cooper T | 35 Rx2 | | | Emily S | 34 Rx2 | 85# | | Justin U | 30 Rx2 | | | Katie E | 44 Rx3 | 40# | | Dana F | 44 Rx3 | | | Kori | 40 Rx3 | 55# | | Kelly S | 39 Rx3 | | | Jenny | 38 Rx3 | | | Cecy | 34 Rx3 | 45# | | Rebecca P | 34 Rx3 | | | Jenn | 32 Rx3 | 45# | | Hope | 32 Rx3 | 50# | | Maddie | 31 Rx3 | 65# | | Lindsey C | 30 Rx3 | 70# | | Kaylin | 30 Rx3 | 55# | | Mariah | 30 Rx3 | 55# | | Breanna | 30 Rx3 | 65# | | John R | 29 Rx3 | 95# | | Diego | 25 Rx3 | 75# | | Laura M | 20 Rx3 | 55 | | Steven W | 18 Rx3 | 75# | | Aaron C | 51 | MOD | | Mari | 50 | 105# back squats | | Sarah Y | 5 | Alt. Wod |
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250128 AT-HOME WOD (Reps) At-home option: AMRAP 3: Alternating dumbbell squat snatches (35/50 lb) Rest 3:00 AMRAP 3: 5 left-arm dumbbell power snatches (35/50 lb) 5 right-arm dumbbell power snatches
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250128 OPTIONAL STAMINA (Distance) On a 15:00 clock: Bike for distance – Every minute perform a :15 sprint. NOTES: -Score is total distance. -5,000/7,000+ meters. -Ride at a slow-to-moderate pace. -Increase your pace significantly during the sprint intervals. -Your regular ride pace should feel like a sustainable recovery pace. During the sprint paces, push close to 100% effort. Remember that after each sprint you should ride as slow as needed to be able to repeat that sprint pace. -Substitute run or ski as needed.
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250128 OPTIONAL FREESTANDING HANDSTAND PUSH-UP (Check In) Spend 20:00-30:00 practicing the following progression: 1) Headstand 2) Headstand with knees to chest 3) Kick to a handstand and hold 4) Kick to a handstand, hold, and lower back to headstand 5) Multiple freestanding handstand push-ups NOTES: -Use this time to build confidence in this movement and develop a better understanding of your body in space. -This is an opportunity to practice complex skills in a low-intensity environment. -Go as far as you can in the progression and stop where it becomes challenging. Over time, you will progress to the full movement as you develop the skills.
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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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