DAILY WOD
 | Tue, Feb 25 2025 |  |
 | Happy Birthday: Mari |
| 250225 METCON | 250225 POST-WOD SKILL | 250225 AT-HOME WOD | 250225 OPTIONAL STAMINA | 250225 OPTIONAL SKILL | WEEK 7 |
250225 METCON (Time, Rx2, Rx3) 3 rounds for time: 15 chest-to-bar pull-ups 25 hand-release push-ups 400-meter run Rx2: 10 chin-over-bar pull-ups; 15 hand-release push-ups Rx3: 10 ring rows; 10 hand-release push-ups from the knees; 200-meter run Intended Stimulus: -12:00-17:00. -Run efforts in 2:00 or less. -Chest-to-bar pull-ups and hand-release push-ups each in :90 or less. -Each round in 5:00 or less.
| 1st | 13:03 Rx | Emily S Tue, Feb 25, 2025 | | 2nd | 11:18 Rx2 | Kherri Tue, Feb 25, 2025 | | 3rd | 11:55 Rx2 | Dana F Tue, Feb 25, 2025 | | 1st | 10:44 Rx | Jeremy Tue, Feb 25, 2025 | | 2nd | 13:06 Rx | Thomas B Tue, Feb 25, 2025 | | 3rd | 13:13 Rx | Justin U Tue, Feb 25, 2025 |
| Jeremy | 10:44 Rx | | | Emily S | 13:03 Rx | | | Thomas B | 13:06 Rx | | | Justin U | 13:13 Rx | | | Thomas C | 15:29 Rx | 1200m bike | | Chad | 15:33 Rx | | | Ezra | 16:32 Rx | | | Kherri | 11:18 Rx2 | | | Jaden | 11:27 Rx2 | 30 cal ski | | Dana F | 11:55 Rx2 | | | Cecy | 12:00 Rx2 | | | Lindsey C | 12:12 Rx2 | | | Tom | 13:28 Rx2 | | | Adam | 14:36 Rx2 | Rx reps, pull ups | | Kori | 16:55 Rx2 | Rx reps, 300m weighted run | | Diego | 10:05 Rx3 | Jumping | | Megan M | 10:28 Rx3 | Banded | | Kaylin | 11:12 Rx3 | Banded | | Jenny | 11:55 Rx3 | Banded | | Hope | 12:19 Rx3 | Banded | | Veronica | 12:34 Rx3 | Banded | | Jen | 12:35 Rx3 | Banded | | Harley | 13:11 Rx3 | banded, hand release push ups, 400m | | Kelly S | 13:44 Rx3 | Banded | | Jacob L | 14:03 Rx3 | Banded | | Emma L | 14:25 Rx3 | Banded | | Katie E | 15:33 Rx3 | Banded | | Julie | 12:58 | scaled |
|
250225 POST-WOD SKILL (Check In) Post-workout 4 sets: :20 flutter kicks :10 rest :20 alternating V-ups :10 rest
| Lindsey C | Yes | ☠️ | | Thomas B | Yes | | | Veronica | Yes | | | Jenny | Yes | | | Kelly S | Yes | | | Harley | Yes | | | Emma L | Yes | | | Kori | Yes | | | Diego | Yes | | | Nidia | Yes | | | Thomas C | Yes | | | Dana F | Yes | | | Jeremy | Yes | | | Megan M | Yes | | | Jacob L | Yes | | | Kaylin | Yes | | | Jen | Yes | | | Tom | Yes | | | Kherri | Yes | |
|
250225 AT-HOME WOD (Time) At-home option: 3 rounds for time: 20 double-dumbbell bent-over rows (35/50 lb) 25 hand-release push-ups 400-meter run
|
250225 OPTIONAL STAMINA (Distance) 20 sets for distance: :40 standing bike :20 seated bike NOTES: -Grind it out on the standing bike. Then, get in the saddle and try to push the pace for the remaining time. -Push for 6,000 meters or more.
| Veronica | 7330 Rx | | | Thomas B | 9.8k Rx | Low/moderate effort |
|
250225 OPTIONAL SKILL (Check In) 3 sets: 10 strict toes-to-bars 20 GHD back extensions – Rest as needed between sets. NOTES: -Prioritize technique over speed. If your quality of movement is solid, then pick up the pace. -The back extension is a controlled movement that focuses on purposefully surrendering the lumbar spine and then regaining its rigid position one vertebra at a time.
|
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 |
|