DAILY WOD
 | Fri, Jan 31 2025 |  |
 | Gymversary: Olivia M(2) & Laura B(1) |
| 250131 PRE-WOD SKILL | 250131 METCON | 250131 AT-HOME WOD | 250131 OPTIONAL STRENGTH | 250131 OPTIONAL SKILL | WEEK 3 CHALLENGE |
250131 PRE-WOD SKILL (Check In) Pre-workout 15:00 of rope climb practice
| Justin U | Yes | | | Adam | Yes | | | Chad | Yes | | | Greg U | Yes | | | Elizabeth | Yes | | | Andrew | Yes | | | Ginny | Yes | | | Diego | Yes | | | Alice | Yes | | | Nidia | Yes | | | Christine | Yes | | | Diane | Yes | | | Susan | Yes | | | Trey W | Yes | | | Jessica T | Yes | | | Dale | Yes | | | Laura B | Yes | | | Thomas C | Yes | | | Kelly S | Yes | | | Blake L | Yes | | | Kelly P | Yes | | | Emma L | Yes | | | Harley | Yes | | | Jeremy | Yes | | | Aidan | Yes | | | Carson C | Yes | | | Emily S | Yes | | | John R | Yes | | | Rebecca P | Yes | | | Tom | Yes | | | Shane H | Yes | | | Kyle | Yes | | | Kherri | Yes | | | Jay | Yes | | | Lindsey C | Yes | | | Megan M | Yes | |
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250131 METCON (Time, Rx2, Rx3) 5 rounds for time: 16/20-cal row 15 front-rack lunges (55/75 lb) Rx2: 12/15-cal row; (35/45 lb) Rx3: 8/10-cal row; 10 unweighted lunges Intended Stimulus: -7:30-12:30. -Row efforts in 1:00-1:30. -Lunges should feel light and take :30-1:00, including rest and transition. -Complete the first round in 2:00 or less.
| 1st | 8:48 Rx | Kherri Fri, Jan 31, 2025 | | 2nd | 8:58 Rx | Emily S Fri, Jan 31, 2025 | | 3rd | 10:18 Rx | Nidia Fri, Jan 31, 2025 | | 1st | 7:30 Rx | Jeremy Fri, Jan 31, 2025 | | 2nd | 8:54 Rx | Carson C Fri, Jan 31, 2025 | | 3rd | 9:26 Rx | Shane H Fri, Jan 31, 2025 |
| Jeremy | 7:30 Rx | Bike | | Kherri | 8:48 Rx | Bike | | Carson C | 8:54 Rx | Ski | | Emily S | 8:58 Rx | Bike | | Shane H | 9:26 Rx | Bike | | Jay | 9:37 Rx | | | John R | 10:02 Rx | Bike | | Thomas C | 10:08 Rx | | | Nidia | 10:18 Rx | | | Kyle | 10:32 Rx | Ski | | Lindsey C | 10:50 Rx | | | Justin U | 10:51 Rx | | | Aidan | 10:52 Rx | | | Jessica T | 11:25 Rx | | | Chad | 11:44 Rx | | | Harley | 11:50 Rx | | | Christine | 11:56 Rx | scaled | | Tom | 13:07 Rx | | | Megan M | 9:48 Rx2 | | | Diane | 10:07 Rx2 | | | Dale | 10:54 Rx2 | 15 cal ski; 45# bar: 15 lunges | | Kelly P | 11:01 Rx2 | 55# | | Kelly S | 11:18 Rx2 | | | Trey W | 11:30 Rx2 | | | Greg U | 11:45 Rx2 | | | Adam | 12:06 Rx2 | | | Blake L | 14:30 Rx2 | 3 rds | | Emma L | 8:41 Rx3 | 15# | | Laura B | 9:52 Rx3 | 10 cal, 10#kb | | Susan | 10:11 Rx3 | | | Alice | 10:35 Rx3 | | | Andrew | 7:42 | scaled | | Elizabeth | 9:22 | scaled | | Rebecca P | 10:34 | scaled | | Diego | 12:30 | scaled | | Ginny | 13:00 | scaled |
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250131 AT-HOME WOD (Time) At-home option: 5 rounds for time: 300-meter run 15 single-dumbbell front-rack lunges (35/50 lb)
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250131 OPTIONAL STRENGTH (Weight) Clean and jerk Wave 1: 75% x 3 80% x 2 85% x 1 Wave 2: 80% x 2 85% x 2 90% x 1 Wave 3: 85% x 1 90% x 1 95% x 1 Heavy single x 1 NOTES: -Welcome to week four of the 2025 Strength 1 lifting cycle. 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.
| Dale | 210# Rx | Farmers carry 5 x 100ft |
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250131 OPTIONAL SKILL (Check In) 3 sets: :30 single-arm ring plank hold, right :30 single-arm ring plank hold, left :30 L-sit hold NOTES: -Keep the 30-second intervals to 3 sets or less. -Scale the plank hold by walking your feet forward and keeping your body more upright. -Scale the L-sit hold by bringing the knees closer to your chest.
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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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