DAILY WOD
 | Fri, Feb 14 2025 |  |
| 250214 METCON | 250214 AT-HOME WOD | 250214 OPTIONAL STRENGTH | WEEK 5 CHALLENGE |
250214 METCON (Weight, Rx2, Rx3) Every 2:00 for 10 rounds for load: 10 box jumps (20/24 in) 3 hang squat cleans – Step down from the box. Rx2: 7 box jumps (20/24 in) Rx3: 7 box step-ups (12/12 in) Intended Stimulus: -Box jumps in :20-:30. -Unbroken squat cleans finished by 1:00 to allow at least 1:00 of rest. -Athlete chooses load. -Lower-body strength and endurance.
| 1st | 155 Rx | Kherri Fri, Feb 14, 2025 | | 2nd | 130 Rx | Emily S Fri, Feb 14, 2025 | | 3rd | 125 Rx | Olivia M Fri, Feb 14, 2025 | | 1st | 255 Rx | Jeremy Fri, Feb 14, 2025 | | 2nd | 235 Rx | Carson C Fri, Feb 14, 2025 | | 3rd | 215 Rx | Caleb Nu Fri, Feb 14, 2025 |
| Jeremy | 255 Rx | | | Carson C | 235 Rx | | | Caleb Nu | 215 Rx | | | Ezra | 195 Rx | | | Tom | 185 Rx | 155/185 | | Kyle | 185 Rx | | | Shane H | 175 Rx | | | Kherri | 155 Rx | | | Justin U | 135 Rx | 30 inch Box | | Emily S | 130 Rx | | | Olivia M | 125 Rx | | | Thomas B | 115 Rx | | | Harley | 115 Rx | | | Nicole Ha | 115 Rx | | | John R | 115 Rx | | | Diego | 115 Rx | | | Ian N | 110 Rx | | | Dale | 105 Rx | “Masters” RX. 20” box | | Chad | 95 Rx | 7 rounds | | Lindsey C | 95 Rx | | | Erika R | 95 Rx | | | Kristen | 75 Rx | | | Blake L | 65 Rx | | | Sarah Y | 65 Rx | | | Jeanne | 65 Rx | | | Kelly S | 65 Rx | | | Christine | 65 Rx | | | Greg U | 45 Rx | | | Diane | 45 Rx | | | Pam | 35 Rx | | | Alice | 35 Rx | | | Emma L | 35 Rx | | | Mari | 30 Rx | | | Katie E | 85 Rx3 | 16”+ 25# plate jumps | | Debra | 35 Rx3 | | | Trina | 85 | 16in/step up | | Elizabeth | Mod Rx | |
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250214 AT-HOME WOD (Weight) At-home option: Every 2:00 for 10 rounds for load: 10 tuck jumps 3-7 double-dumbbell hang squat cleans (35/50 lb)
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250214 OPTIONAL STRENGTH (Weight) 5 sets: 5 weighted dips 10 strict handstand push-ups – Rest 2:00-3:00 between sets. NOTES: -Pinch a dumbbell or medicine ball between your legs or use a weight belt to add weight to the dips. -Perform the dips on rings or dip bars. Advanced athletes should perform their reps on rings. -Switch the movement to double-dumbbell shoulder presses if you cannot perform strict handstand push-ups. -If you are not proficient or have limited mobility with the dips, avoid adding weight; use a band for assistance if needed.
| Olivia M | 10# Rx | 0/0/0/5/10# UB Strict Dips, Strict HSPU to 2 Ab Mats | | Thomas B | Vest, 25lb | Seated shoulder straight press |
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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 | 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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