DAILY WOD
 | Tue, Feb 18 2025 |  |
 | Happy Birthday: Jen |
| 250218 PRE-WOD SKILL | 250218 METCON | 250218 AT-HOME WOD | 250218 OPTIONAL STRENGTH | 250218 OPTIONAL MARCH PUSH | Other Results | WEEK 6 |
250218 PRE-WOD SKILL (Weight) Pre-workout EMOM 10: Build to a heavy complex: 1 snatch grip deadlift 1 snatch pull 1 snatch 1 overhead squat
| 1st | 120 Rx | Nidia Tue, Feb 18, 2025 | | 2nd | 90 Rx | Olivia M Tue, Feb 18, 2025 | | 3rd | 85 Rx | Jessica T Tue, Feb 18, 2025 Emily S Tue, Feb 18, 2025 | | 1st | 185 Rx | Jeremy Tue, Feb 18, 2025 | | 2nd | 165 Rx | Thomas C Tue, Feb 18, 2025 | | 3rd | 140 Rx | Justin U Tue, Feb 18, 2025 |
| Jeremy | 185 Rx | | | Thomas C | 165 Rx | | | Justin U | 140 Rx | | | Chad | 135 Rx | | | Nidia | 120 Rx | | | Jason | 115 Rx | | | Thomas B | 115 Rx | | | Olivia M | 90 Rx | | | Emily S | 85 Rx | | | Jessica T | 85 Rx | | | Diego | 85 Rx | | | Lindsey C | 65 Rx | | | Breanna | 65 Rx | | | Harley | 65 Rx | | | Kori | 65 Rx | | | Megan M | 65 Rx | | | Jeanne | 55 Rx | | | Katie E | 55 Rx | | | Cecy | 55 Rx | | | Dana F | 45 Rx | | | Kaylin | 45 Rx | | | Jessica L | 35 Rx | | | Veronica | 35 Rx | | | Jacob L | 35 Rx | |
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250218 METCON (Time, Rx2, Rx3) For time: 100 AbMat sit-ups 50 overhead squats (105/155 lb) Rx2: (75/115 lb) Rx3: 50 AbMat sit-ups; 25 overhead squats (35/45 lb) Intended Stimulus: -6:00-10:00. -Sit-ups in 5:00 or less. -Overhead squats in 5 sets or less; moderate loading. -Advanced athletes should try to complete the squats in two sets.
| 1st | 8:04 Rx | Jessica T Tue, Feb 18, 2025 | | 2nd | 11:28 Rx | Nidia Tue, Feb 18, 2025 | | 3rd | 8:38 Rx2 | Emily S Tue, Feb 18, 2025 | | 1st | 9:07 Rx | Jeremy Tue, Feb 18, 2025 | | 2nd | 7:22 Rx2 | Justin U Tue, Feb 18, 2025 | | 3rd | 9:16 Rx2 | Chad Tue, Feb 18, 2025 |
| Jessica T | 8:04 Rx | | | Jeremy | 9:07 Rx | | | Nidia | 11:28 Rx | | | Justin U | 7:22 Rx2 | 125# | | Emily S | 8:38 Rx2 | 95# | | Nicole Ha | 8:50 Rx2 | | | Chad | 9:16 Rx2 | | | Olivia M | 9:39 Rx2 | | | Thomas C | 10:22 Rx2 | 1/2 @ 155, 1/2 @ 135 | | Jason | 12:04 Rx2 | | | Katie E | 6:17 Rx3 | Full reps- 45# | | Mari | 7:18 Rx3 | 45# | | Robbie | 7:34 Rx3 | Full reps/45# | | Jeanne | 7:38 Rx3 | Full reps | | Cecy | 8:05 Rx3 | 50# | | Kaylin | 8:43 Rx3 | 100 sit-ups, 45# | | Lindsey C | 9:01 Rx3 | Full reps - 55# for 30 reps; 35# for 20 reps | | Kori | 9:18 Rx3 | 65# | | Thomas B | 9:50 Rx3 | 100 sit-ups, 95# | | Veronica | 9:50 Rx3 | 100 sit-ups, 25# | | Harley | 9:53 Rx3 | 55# | | Breanna | 10:00 Rx3 | | | Dana F | 10:35 Rx3 | 45# | | Megan M | 10:47 Rx3 | 100 sit-ups; 55# | | Diego | 11:00 Rx3 | 88 sit-ups, 75# | | Jacob L | 7:30 | 75 sit-ups, 21 overhead squats @ 25# | | Jessica L | 9:15 | Front Squats @ 105 |
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250218 AT-HOME WOD (Time) Alternate Workout At-home option: For time: 100 AbMat sit-ups 75 single-arm dumbbell overhead squats (35/50 lb)
| Andrew | 9.20 Rx | At home wod |
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250218 OPTIONAL STRENGTH (Weight) Snatch Wave 1: 70% x 3 75% x 2 80% x 1 Wave 2: 75% x 3 80% x 2 80% x 1 Wave 3: 80% x 3 85% x 2 90% x 1 NOTES: -Welcome to week one of the second 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the snatch (power or squat) following the same wave-loading template used for the clean and jerk in our previous cycle. Week five will be a deload week and then in week six, we will test our 1-rep snatch. -For the percentages, use a recent max or heavy single. -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.
| Thomas C | 185 Rx | | | Thomas B | 107.5 Rx | |
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250218 OPTIONAL MARCH PUSH (Time) 5 sets: :30 weighted march in-place (100/150 lb) 100-meter sled push (empty sled) – Rest 2:00 between sets. NOTES: -Expect this effort to take about 20:00. -Unbroken march with a sprint with the sled. -Finish each set in around 1:30. -Bear hug a sandbag or d-bal at your chest. As you march, pick your knees up as high as you can. As soon as you finish the 30 seconds, grab the sled and sprint as fast as you can. -In between your sets, try to keep your body moving and focus on your breathing to lower your heart rate.
| Lindsey C | 😊 | 3 rounds of a variation of this 😂 | | Thomas C | 😳 | 3 rounds. | | Thomas B | Cruel and unusual Rx | |
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WEEK 6 Feb 17, 2025 - Feb 23, 2025 (7 Days)  Have 3 balanced plates 6 days per week. Hit 10,000 steps 6 days per week.
| Kelly P | 17 18 19 20 21 22 23 | | Rebecca P | 17 18 19 20 21 22 23 | | Harley | 17 18 19 20 21 22 23 | | Nicole Ha | 17 18 19 20 21 22 23 | | Lindsey C | 17 18 19 20 21 22 23 | | Laura B | 17 18 19 20 21 22 23 | | Thomas C | 17 18 19 20 21 22 23 | | Thomas B | 17 18 19 20 21 22 23 | | Jason | 17 18 19 20 21 22 23 |
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