DAILY WOD
 | Fri, Feb 7 2025 |  |
 | Happy Birthday: Amanda C |
| 250207 METCON | 250207 AT-HOME WOD | 250207 OPTIONAL STRENGTH | WEEK 4 CHALLENGE |
250207 METCON (Time, Rx2, Rx3) 10 rounds for time: 3 power cleans (115/165 lb) 15 wall-ball shots (14/20 lb) (9/10 ft) Rx2: (75/115 lb); 12 wall-ball shots (10/14 lb) Rx3: 7 rounds for time; (45/65 lb); 8 wall-ball shots (6/10 lb) Intended Stimulus: -10:00-15:00. -Touch-and-go or fast singles on the power cleans. -Unbroken wall-ball shots for at least 6 rounds; never more than two sets in a round.
| 1st | 11:07 Rx | Emily S Fri, Feb 7, 2025 | | 2nd | 11:51 Rx | Kherri Fri, Feb 7, 2025 | | 3rd | 13:40 Rx | Olivia M Fri, Feb 7, 2025 | | 1st | 9:50 Rx | Jeremy Fri, Feb 7, 2025 | | 2nd | 9:56 Rx | Carson C Fri, Feb 7, 2025 | | 3rd | 11:24 Rx | Ezra Fri, Feb 7, 2025 |
| Jeremy | 9:50 Rx | | | Carson C | 9:56 Rx | | | Emily S | 11:07 Rx | | | Ezra | 11:24 Rx | | | Kherri | 11:51 Rx | | | Caleb Nu | 12:36 Rx | | | Olivia M | 13:40 Rx | | | Mari | 7:07 Rx2 | | | Justin U | 8:38 Rx2 | | | Christine | 9:48 Rx2 | | | Thomas B | 9:55 Rx2 | | | Jaden | 9:58 Rx2 | | | Chad | 10:02 Rx2 | | | Lindsey C | 10:15 Rx2 | 14# WB | | Megan M | 10:25 Rx2 | | | Trey W | 10:32 Rx2 | | | Jeanne | 10:35 Rx2 | | | Blake P | 10:39 Rx2 | 20# WB | | Matt Br | 11:48 Rx2 | | | Dana F | 12:05 Rx2 | | | Aidan | 12:06 Rx2 | 15 WBs | | Adam | 12:38 Rx2 | | | Kelly S | 13:39 Rx2 | | | Greg U | 5:40 Rx3 | 12 WB Shots | | Debra | 6:45 Rx3 | | | Susan | 10:10 Rx3 | | | Jacob L | 10:20 Rx3 | | | Dale | 10:23 Rx3 | 95# BB, 14# WB (12 Reps) | | Erika R | 10:23 Rx3 | 65# BB, 8# WB (12 Reps) | | Alice | 11:01 Rx3 | 10 rds | | Pam | 11:05 Rx3 | 10 rds | | Kristen | 14 | scaled | | Cindy | 10:23 | 65#/10# rx reps | | Scott P | 10:48 | rx2 with 95# | | Aniki | 11:14 | 10 rds with 15# pc | | Hope | 11:49 | 70# BB, 10# WB (15 reps) | | Jessica T | 12:30 | #115/20 pound air squats - all reps | | Blake L | ☑️ Rx3 | | | Julie | ☑️ Rx2 | | | Trina | ☑️ Rx2 | | | Elizabeth | ☑️ | Bench press, shallow air squats. |
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250207 AT-HOME WOD (Time) At-home option: 10 rounds for time: 5 double-dumbbell power cleans (35/50 lb) 15 single-dumbbell thrusters – Switch arms as needed on the thrusters.
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250207 OPTIONAL STRENGTH (Weight) Deadlift 10-8-8-6-6 (deload) NOTES: -Welcome to week five of the 2025 Strength 2 lifting cycle. This is a deload week and then next week, we will test our 1-rep deadlift. -Focus less on loading and more on moving the weight smoothly while maintaining sound technique. -Rest as needed between sets.
| 1st | 225,235,235,245,255 Rx | Thomas B Fri, Feb 7, 2025 | | 2nd | 185,205,225,245, Rx | Dale Fri, Feb 7, 2025 | | 3rd | 155 Rx | Jacob L Fri, Feb 7, 2025 |
| Thomas B | 225,235,235,245,255 Rx | | | Dale | 185,205,225,245, Rx | Couldn’t do set #5 | | Jacob L | 155 Rx | 125/135/145/155 |
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WEEK 4 CHALLENGE Feb 3, 2025 - Feb 9, 2025 (7 Days)  Drink 1/2 your bodyweight in ounces of water 6 days this week! - Sparkling water - Flavored water
| Kelly S | 3 4 5 6 7 8 9 | | Jason | 3 4 5 6 7 8 9 | | Harley | 3 4 5 6 7 8 9 | | Nicole Ha | 3 4 5 6 7 8 9 | | Kelly P | 3 4 5 6 7 8 9 | | Jaden | 3 4 5 6 7 8 9 | | Thomas B | 3 4 5 6 7 8 9 | | Rebecca P | 3 4 5 6 7 8 9 | | Breanna | 3 4 5 6 7 8 9 | | Debra | 3 4 5 6 7 8 9 | | Tom | 3 4 5 6 7 8 9 | | Sarah Y | 3 4 5 6 7 8 9 | | Lindsey C | 3 4 5 6 7 8 9 | | Thomas C | 3 4 5 6 7 8 9 |
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