Daily WOD
 | Tue, Feb 11 2025 |  |
 | Happy Birthday: Trina |
| 250211 PRE-WOD SKILL | 250211 METCON | 250211 AT-HOME WOD | 250211 OPTIONAL SKILL | 250211 OPTIONAL BARBELL CYCLING | WEEK 5 CHALLENGE |
250211 PRE-WOD SKILL (Check In) Pre-workout EMOM 8: :15 triple-under practice
| Lindsey C | Yes | | | Justin U | Yes | | | Jason B | Yes | | | Emily S | Yes | | | Adam | Yes | | | Chad | Yes | | | Julie | Yes | | | Blake L | Yes | | | Dustin | Yes | | | Steven W | Yes | | | Katie E | Yes | | | Maddie | Yes | | | Jessica L | Yes | | | Kelly S | Yes | | | Cecy | Yes | | | Cooper T | Yes | | | Jessica T | Yes | | | Julia F | Yes | | | Kori | Yes | | | Thomas B | Yes | | | Nidia | Yes | | | Kelly P | Yes | | | Emma L | Yes | | | Dana F | Yes | | | Harley | Yes | | | Breanna | Yes | | | Jeremy | Yes | | | Kyle | Yes | | | Jenn | Yes | | | Megan M | Yes | | | Kaylin | Yes | | | Aidan | Yes | | | Ezra | Yes | | | Megan S | Yes | | | Tom | Yes | |
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250211 METCON (Reps, Int, Sc) 3 x AMRAP 4: 3 rounds: 15 KB swings (35/53 lb) 30 double-unders Then… Max-reps walking lunges – Rest 1:00 between AMRAPs. Rx2: 15 double-unders Rx3: 10 Russian KB swings (18/26 lb); 30 single-unders Intended Stimulus: -Unbroken kettlebell swings throughout the workout. -Double-unders in :15-:30. -:45-1:30 to accumulate as many walking lunges as possible. -20+ lunges per round; advanced athletes could push up to 60-70 per round. -Fast-paced, high-volume workout condensed into a short time frame.
| 1st | 184 Rx | Emily S Tue, Feb 11, 2025 | | 2nd | 59 Rx | Harley Tue, Feb 11, 2025 | | 3rd | 88 Int | Lindsey C Tue, Feb 11, 2025 | | 1st | 144 Rx | Jeremy Tue, Feb 11, 2025 | | 2nd | 101 Rx | Caleb Nu Tue, Feb 11, 2025 | | 3rd | 39 Rx | Chad Tue, Feb 11, 2025 |
| Emily S | 184 Rx | | | Jeremy | 144 Rx | | | Caleb Nu | 101 Rx | | | Harley | 59 Rx | | | Chad | 39 Rx | | | Ezra | 38 Rx | | | Kyle | 21 Rx | | | Cooper T | 136 Int | 44#, 30 DU | | Justin U | 98 Int | 53lb Kb | | Dustin | 98 Int | 35# | | Lindsey C | 88 Int | 1/2 Rx & 1/2 Rx2 Reps | | Mindy | 51 Int | | | Aidan | 40 Int | RX reps, 30# | | Steven W | 36 Int | | | Jason B | 28 Int | | | Julie | 51 Sc | | | Emma L | 45 Sc | | | Blake L | 44 Sc | | | Adam | 42 Sc | 30lb 15/ 30SU | | Katie E | 145 | 35#, 30SU | | Megan M | 111 | 35#, 30 su | | Kelly P | 109 | 35#, 30 su | | Jenn | 81 | 35#, Dubs/ singles | | Hope | 70 | 35#, du attempts and su | | Kelly S | 60 | 30# crossovers | | Tom | 55 | 53#, su for last round | | Kaylin | 53 | 30#, 30 su | | Breanna | 49 | 35#, 30 su, air squats | | Jaden | 44 | Alt wod: [2 Rds per AMRAP] 15 KBS, 15 sit-ups, 7 cals ski (53# KB) |
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250211 AT-HOME WOD (Reps) At-home option: 3 x AMRAP 4: 3 rounds: 15 dumbbell swings (35/50 lb) 30 double-unders Then… Max-reps walking lunges – Rest 1:00 between AMRAPs.
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250211 OPTIONAL SKILL (Time) For time: 1:00 plank hold (high plank) 25 strict toes-to-rings 1:00 plank hold (low plank) 50 GHD sit-ups 1:00 plank hold (high plank) 25 strict toes-to-rings 1:00 plank hold (low plank) NOTES: -10:00-15:00. -Plank holds in 1-2 sets. -While performing strict toes-to-rings, focus on leaning back and pressing the rings to your toes. -While performing GHD sit-ups, focus on squeezing your thighs and driving your heels into the platform on the way up. Bend your knees as you go down and aggressively extend your knees as you come up. -Reduce volume and/or range of motion on the GHD sit-ups if you have not been practicing this movement consistently.
| Hope | 15.00 Rx | | | Thomas B | <10 | Lots of modification |
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250211 OPTIONAL BARBELL CYCLING (Time) EMOM 10: 3 touch-and-go power snatches NOTES: -Use this session to work on barbell cycling. -Focus on increasing your cycle time, but not at the expense of technique. -Increase loading across all 10 sets of 3 unbroken reps as long as you can maintain sound mechanics. Watch for early arm bend, lack of hip extension, and/or pausing at the hips on the return.
| Nicole Ha | Front squat x 1 PP x 2; Front squat 3x3 Rx | | | Thomas B | 10 Rx | 65lb for technique | | Emily S | 85lb Rx | |
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WEEK 5 CHALLENGE Feb 10, 2025 - Feb 16, 2025 (7 Days)  Hit your protein goal 6 days this week! - Multiply your bodyweight by 0.7 and 1.0 to get your grams of protein per day. **If you need to lose 20+ pounds, use your goal weight in the above calculation. Ex. You weigh 200lb. Your protein goal is 140-200g of protein per day. If you weigh 200lb. and want to weigh 175lb., your goal is 123-175g of protein per day.
| Jason B | 10 11 12 13 14 15 16 | | Debra | 10 11 12 13 14 15 16 | | Tom | 10 11 12 13 14 15 16 | | Kelly P | 10 11 12 13 14 15 16 | | Harley | 10 11 12 13 14 15 16 | | Nicole Ha | 10 11 12 13 14 15 16 | | Kelly S | 10 11 12 13 14 15 16 | | Laura B | 10 11 12 13 14 15 16 | | Lindsey C | 10 11 12 13 14 15 16 | | Breanna | 10 11 12 13 14 15 16 | | Jaden | 10 11 12 13 14 15 16 | | Liv | 10 11 12 13 14 15 16 | | Rebecca P | 10 11 12 13 14 15 16 | | Thomas C | 10 11 12 13 14 15 16 | | Steven W | 10 11 12 13 14 15 16 |
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