DAILY WOD
 | Mon, Feb 24 2025 |  |
| 250224 PRE-WOD SKILL | 250224 METCON | 240224 OPTIONAL STRENGTH | 250224 OPTIONAL ACCESSORY | WEEK 7 |
250224 PRE-WOD SKILL (Weight) On a 8:00 clock: Build to a heavy complex 1 clean grip deadlift 1 clean pull 1 hang power clean 1 power clean
| 1st | 165 Rx | Nidia Mon, Feb 24, 2025 | | 2nd | 135 Rx | Jessica T Mon, Feb 24, 2025 | | 3rd | 130 Rx | Emily S Mon, Feb 24, 2025 | | 1st | 275 Rx | Jeremy Mon, Feb 24, 2025 | | 2nd | 267.5 Rx | Ezra Mon, Feb 24, 2025 | | 3rd | 265 Rx | Thomas C Mon, Feb 24, 2025 |
| Jeremy | 275 Rx | | | Ezra | 267.5 Rx | | | Thomas C | 265 Rx | | | Caleb Nu | 255 Rx | | | Blake P | 225 Rx | | | Jason | 205 Rx | | | Chad | 205 Rx | | | Cooper T | 205 Rx | | | Tom | 205 Rx | | | Justin U | 185 Rx | | | John R | 175 Rx | | | Nidia | 165 Rx | | | Jaden | 155 Rx | | | Trey W | 135 Rx | | | Jessica T | 135 Rx | | | Dale | 135 Rx | | | Thomas B | 135 Rx | | | Emily S | 130 Rx | | | Harley | 120 Rx | | | Trina | 115 Rx | | | Kelley | 115 Rx | | | Diego | 115 Rx | | | Erika R | 115 Rx | | | Kori | 115 Rx | | | Kristen | 105 Rx | | | Maddie | 105 Rx | | | Jacob L | 105 Rx | | | Katie E | 100 Rx | | | Christine | 100 Rx | | | Diane | 100 Rx | | | Sadie | 95 Rx | | | Alex D | 95 Rx | | | Mariah | 95 Rx | | | Breanna | 95 Rx | | | Sarah Y | 95 Rx | | | Jeanne | 90 Rx | | | Cecy | 90 Rx | | | Rebecca P | 90 Rx | | | Kelly P | 90 Rx | | | Greg U | 85 Rx | | | Dana F | 85 Rx | | | Cindy | 75 Rx | | | Veronica | 70 Rx | | | Megan S | 65 Rx | | | Pam | 65 Rx | | | Laura B | 65 Rx | | | Debra | 55 Rx | | | Emma L | 55 Rx | | | Alice | 55 Rx | | | Susan | 50 Rx | | | Aniki | 32.5 Rx | | | Adam | alt work Rx | |
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250224 METCON (Rounds, Rx2, Rx3) AMRAP 10: 20 alternating single-leg squats 10 power cleans (125/185 lb) Rx2: 10 alternating single-leg squats; 10 power cleans (95/135 lb) Rx3: 10 alternating reverse lunges; 10 power cleans (35/45 lb) Intended Stimulus - 3+ rounds. - :90 or less per movement. - Moderate-to-heavy barbell for mostly singles.
| 1st | 3 Rx | Nidia Mon, Feb 24, 2025 | | 2nd | 5+13 Rx2 | Sarah Y Mon, Feb 24, 2025 | | 3rd | 3+21 Rx2 | Erika R Mon, Feb 24, 2025 | | 1st | 4+13 Rx | Jeremy Mon, Feb 24, 2025 | | 2nd | 3+25 Rx | Caleb Nu Mon, Feb 24, 2025 | | 3rd | 3 + 5 Rx | Chad Mon, Feb 24, 2025 |
| Jeremy | 4+13 Rx | | | Caleb Nu | 3+25 Rx | | | Chad | 3 + 5 Rx | | | Nidia | 3 Rx | | | Sarah Y | 5+13 Rx2 | 80# 20 single leg squats per round | | Tom | 4+16 Rx2 | | | Justin U | 4+14 Rx2 | 155# | | John R | 4+12 Rx2 | RX reps | | Jaden | 4+4 Rx2 | RX reps | | Erika R | 3+21 Rx2 | | | Cindy | 9+10 Rx3 | target/65 | | Debra | 7+13 Rx3 | | | Pam | 7+10 Rx3 | target/35 | | Elizabeth | 7 Rx3 | mod wod | | Alice | 6+18 Rx3 | target/45 | | Greg U | 6+5 Rx3 | foot wrap/75 | | Christine | 5+20 Rx3 | 16' box, 75# rx reps | | Diane | 5+13 Rx3 | target/65 | | Laura B | 5+10 Rx3 | | | Cecy | 5+2 Rx3 | target/75 | | Maddie | 5+1 Rx3 | foot wrap/95 | | Cooper T | 5 Rx3 | target/135 | | Aniki | 5 Rx3 | squat to target/32.5 | | Dale | 5 Rx3 | 20 deficit rev lunges, 95# | | Thomas C | 4+22 Rx3 | 20 deficit rev lunges, 185# | | Trey W | 4+18 Rx3 | foot wrap/135 | | Emma L | 4+15 Rx3 | 20' box/45# | | Blake P | 4+14 Rx3 | SL sq to target, 135# | | Diego | 4+12 Rx3 | foot wrap/115 | | Kelley | 4+12 Rx3 | SL sq to target, 95 | | Ezra | 4+12 Rx3 | RX weight/reps pistol to target | | Kristen | 4+10 Rx3 | foot wrap/95 | | Susan | 4+1 Rx3 | foot wrap/35 | | Jason | 4 Rx3 | 135 - squats to target | | Megan S | 3+13 Rx3 | foot wrap/65 | | Jeanne | 5+10 | 75# - squat to target | | Jacob L | 5+10 | 85# | | Katie E | 5+6 | 85# - deficit reverse lunges (2- 45# plates) | | Harley | 5 | 95 | | Mariah | 4+18 | 85# | | Dana F | 4+16 | 80# RX reps | | Rebecca P | 4+15 | 85# | | Veronica | 4+15 | 65# | | Kelly P | 4+12 | 85# | | Sadie | 4+11 | 85 | | Trina | 4 + 7 | 85# - reverse lunges elevatee | | Thomas B | 4+7 | 135# | | Emily S | 4+1 | 110# - 20 squats to target | | Alex D | 4 | 95# | | Breanna | 4 | 95 | | Adam | mod wod | scaled |
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240224 OPTIONAL STRENGTH (Weight) Back squat 4-4-4-4-4+ Notes - Welcome to week two of the second 2025 Strength 2 lifting cycle where we continue to build strength in the back squat. - Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure. - Rest as needed between sets.
| 1st | 110 Rx | Kelly P Mon, Feb 24, 2025 | | 2nd | 105 Rx | Veronica Mon, Feb 24, 2025 | | 1st | 335 Rx | Tom Mon, Feb 24, 2025 | | 2nd | 325 Rx | Jeremy Mon, Feb 24, 2025 | | 3rd | 185, 205, 205, 205, 205x10 Rx | Thomas B Mon, Feb 24, 2025 |
| Tom | 335 Rx | | | Jeremy | 325 Rx | | | Thomas B | 185, 205, 205, 205, 205x10 Rx | | | Dale | 155 Rx | | | Kelly P | 110 Rx | | | Veronica | 105 Rx | |
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250224 OPTIONAL ACCESSORY (Time) Accumulate: 5:00 in a plank hold – Every time you break perform 1 Turkish get-up/arm Notes - Choose a plank position that you can maintain for at least 45 seconds. - Use a Turkish get-up load that allows you to hit each step smoothly, maintaining a locked-out arm. However, the dumbbell should not be so light that you can hold it away from your body and still stand up.
| Dale | 5:00 Rx | | | Thomas B | 5:00 even Steven Rx | | | Nicole Ha | 6:00 Rx | 3 rds: 10box step overs/10 sit ups/10 DB thrusters |
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WEEK 7 Feb 24, 2025 - Mar 2, 2025 (7 Days)  Week 7: Keep Stacking! - 3 balanced plates 6 days this week - 10k steps 5 days this week (add weight if this isnt challenging enough!) - 4 CFD Workouts
| Harley | 24 25 26 27 28 1 2 | | Nicole Ha | 24 25 26 27 28 1 2 | | Kelly P | 24 25 26 27 28 1 2 | | Rebecca P | 24 25 26 27 28 1 2 | | Breanna | 24 25 26 27 28 1 2 | | Jason | 24 25 26 27 28 1 2 | | Lindsey C | 24 25 26 27 28 1 2 | | Kelly S | 24 25 26 27 28 1 2 | | Debra | 24 25 26 27 28 1 2 | | Thomas B | 24 25 26 27 28 1 2 | | Thomas C | 24 25 26 27 28 1 2 |
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