DAILY WOD
 | Wed, Feb 19 2025 |  |
 | Happy Birthday: Jenn |
 | Gymversary: Eddie(5) |
| 250219 METCON | 250219 POST-WOD SKILL | 250219 AT-HOME WOD | 250219 OPTIONAL STRENGTH | WEEK 6 |
250219 METCON (Time, Rx2, Rx3) For time: 400-m run 30 box jump-overs (20/24 in) 400-m run 30 toes-to-bars 400-m run 30 double-DB thrusters (20/35 lb) Rx2: 30 knees-to-chest; (15/25 lb) Rx3: 200-m run; 20 box step-overs (12/20 in); 200-m run; 20 hanging knee raises; 200-m run; 20 double-DB thrusters (10/15 lb) Intended Stimulus: -11:00-16:00. -Run efforts in 2:00 or less. -Spend no more than 3:00 each on the box jump-overs, toes-to-bars, and dumbbell thrusters.
| 1st | 9:26 Rx | Olivia M Wed, Feb 19, 2025 | | 2nd | 10:14 Rx | Emily S Wed, Feb 19, 2025 | | 3rd | 10:38 Rx | Mari Wed, Feb 19, 2025 | | 1st | 9:46 Rx | Jeremy Wed, Feb 19, 2025 | | 2nd | 11:22 Rx | Caleb Nu Wed, Feb 19, 2025 | | 3rd | 11:50 Rx | Chase To Wed, Feb 19, 2025 |
| Olivia M | 9:26 Rx | | | Jeremy | 9:46 Rx | | | Emily S | 10:14 Rx | | | Mari | 10:38 Rx | | | Caleb Nu | 11:22 Rx | | | Chase To | 11:50 Rx | | | Thomas C | 11:58 Rx | | | Chad | 12:06 Rx | | | Justin U | 12:50 Rx | | | Julia F | 12:56 Rx | | | Thomas B | 13:14 Rx | | | Dreanna | 13:16 Rx | | | Lindsey C | 13:23 Rx | | | Megan M | 11:15 Rx2 | | | Aidan | 11:27 Rx2 | | | Kelly P | 11:28 Rx2 | | | Cooper T | 11:34 Rx2 | rx weight | | Robbie | 12:11 Rx2 | Did Tues wod just prior :/ | | Diego | 12:15 Rx2 | | | Dale | 12:33 Rx2 | | | Tom | 12:51 Rx2 | | | John R | 12:53 Rx2 | Rx except 7 Knee Raises | | Emma L | 13:01 Rx2 | | | Harley | 13:10 Rx2 | 20# | | Greg U | 13:12 Rx2 | | | Christine | 13:26 Rx2 | Rx lbs, kind of T2B ð€ª | | Blake P | 14:06 Rx2 | | | Ian N | 14:15 Rx2 | | | Cecy | 14:20 Rx2 | rx weight | | Scott P | 15:41 Rx2 | | | Kristen | 16:00 Rx2 | | | Debra | 7:36 Rx3 | Anchored TTB | | Pam | 8:00 ish Rx3 | | | Alice | 9:00 Rx3 | | | Alex D | 9:08 Rx3 | 20â Jumps | | Aniki | 10:00 Rx3 | | | Jacob L | 10:25 Rx3 | | | Mariah | 10:52 Rx3 | 30 Reps | | Katie E | 13:18 Rx3 | 400m, 16âbjo, 20#, KR | | Ginny | 14:00 Rx3 | | | Alicia | 15:02 Rx3 | | | Andrew | 12 | Modified the box jumps | | Blake L | 8:40 | Scaled | | Elizabeth | 10:00 | modwod | | Trina | 11:00 | Scaled | | Jenn | 59 mins | Pilates workout at home |
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250219 POST-WOD SKILL (Check In) Post-workout Accumulate: 30 DB renegade rows
| Lindsey C | Yes | 20# | | Katie E | Yes | 20# | | Dale | Yes | 25# | | Blake P | Yes | | | Jenn | Yes | | | Dreanna | Yes | | | Megan M | Yes | | | Alicia | Yes | | | Thomas C | Yes | | | Olivia M | Yes | 30# | | Thomas B | Yes | | | Kelly P | Yes | | | Jeremy | Yes | | | Harley | Yes | | | Caleb Nu | Yes | | | Jacob L | Yes | | | Emily S | Yes | | | Alex D | Yes | | | Diego | Yes | | | John R | Yes | | | Chase To | Yes | | | Mariah | Yes | | | Tom | Yes | |
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250219 AT-HOME WOD (Time) Alternate Workout At-home option: For time: 400-meter run 30 object jump-overs (20/24 in) 400-meter run 50 V-ups 400-meter run 30 double-dumbbell thrusters (20/35 lb)
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250219 OPTIONAL STRENGTH (Weight) 5 sets: 5 bench presses 10 deficit push-ups NOTES: -Increase loading across as many sets as possible. -Perform push-ups to the deepest deficit that allows you to maintain unbroken reps. -Rest 2:00-3:00 between sets. -Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.
| Thomas B | 135x2, 145x2, 155 Rx | | | Dale | 120# Rx | No deficit PU |
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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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