DAILY WOD
 | Fri, Apr 11 2025 |  |
| 250411 PRE-WOD SKILL | 250411 METCON | 250411 AT-HOME WOD | 250411 OPTIONAL ACCESSORY I | 250411 OPTIONAL ACCESSORY II |
250411 PRE-WOD SKILL (Weight) Pre-workout 3-4 sets: 2 power snatches
| 1st | 115 Rx | Kherri Fri, Apr 11, 2025 | | 2nd | 95 Rx | Emily S Fri, Apr 11, 2025 Nidia Fri, Apr 11, 2025 | | 3rd | 75 Rx | Erika R Fri, Apr 11, 2025 Kristen Fri, Apr 11, 2025 | | 1st | 175 Rx | Caleb Nu Fri, Apr 11, 2025 | | 2nd | 155 Rx | Justin T Fri, Apr 11, 2025 Ezra Fri, Apr 11, 2025 | | 3rd | 145 Rx | Justin U Fri, Apr 11, 2025 |
| Caleb Nu | 175 Rx | | | Ezra | 155 Rx | | | Justin T | 155 Rx | | | Justin U | 145 Rx | | | Chad | 135 Rx | | | Blake P | 135 Rx | | | Cooper T | 115 Rx | | | Kherri | 115 Rx | | | John R | 115 Rx | | | Nidia | 95 Rx | | | Emily S | 95 Rx | | | Thomas B | 95 Rx | | | Dale | 90 Rx | | | Steven W | 85 Rx | | | Adam | 85 Rx | | | Kristen | 75 Rx | | | Erika R | 75 Rx | | | Aidan | 70 Rx | | | Katie E | 65 Rx | | | Christine | 65 Rx | | | Julia F | 65 Rx | | | Robbie | 65 Rx | | | Deanna | 55 Rx | | | Eddie | 55 Rx | | | Julie | 50 Rx | | | Jeanne | 50 Rx | | | Alice | 50 Rx | | | Cindy | 35 Rx | | | Susan | 35 Rx | | | Thomas C | Curls for the girls Rx | | | Elizabeth | Alt wod | Bench press | | Chase To | ✅ Rx | |
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250411 METCON (Calories, Rx2, Rx3) For calories: 30:00 bike, row, or ski – Perform 2 power snatches every 20 calories. Rx2: Same as Rx'd Rx3: – Rest 1:00 after each set of 2 snatches. Intended Stimulus: -200-300 calories. -Easy-to-moderate bike pace. -Moderately heavy snatches; athlete chooses load. -Snatches in :30 or less every 20 calories.
| 1st | 293 Rx | Katie E Fri, Apr 11, 2025 | | 2nd | 272 Rx | Jeanne Fri, Apr 11, 2025 | | 3rd | 271 Rx | Cindy Fri, Apr 11, 2025 | | 1st | 331 Rx | Justin U Fri, Apr 11, 2025 | | 2nd | 315 Rx | Ezra Fri, Apr 11, 2025 | | 3rd | 291 Rx | Adam Fri, Apr 11, 2025 |
| Justin U | 331 Rx | 125lb Snatch | | Ezra | 315 Rx | | | Katie E | 293 Rx | | | Adam | 291 Rx | bike | | Dale | 283 Rx | 80#, ski | | Jeanne | 272 Rx | | | Cindy | 271 Rx | | | Christine | 269 Rx | | | Thomas B | 261 Rx | 95# | | Justin T | 260 Rx | bike | | Robbie | 260 Rx | | | Kherri | 258 Rx | 105# | | John R | 249.3 Rx | 115# | | Chad | 240 Rx | | | Aidan | 240 Rx | 70# | | Julia F | 233 Rx | erg | | Cooper T | 231 Rx | bike | | Emily S | 225 Rx | 95# snatch | | Caleb Nu | 220.3 Rx | 155# | | Nidia | 212 Rx | bike | | Kristen | 203 Rx | | | Julie | 201 Rx | | | Steven W | 200 Rx | | | Susan | 189 Rx | | | Erika R | 180 Rx | 75, ski | | Deanna | 173 Rx | bike | | Alice | 143 Rx | | | Maddy | 257 Rx3 | @home bike/40#DB snatch (2 each arm) | | Eddie | 241 Rx3 | 55# | | Debra | 142 Rx3 | | | Thomas C | 262 | Alt push ups/strict pull ups | | Elizabeth | Mod wod | scaled | | Blake P | :-) Rx | 135#, all the cardio’s | | Chase To | ✅ | scaled |
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250411 AT-HOME WOD (Distance) At-home option: For distance: 30:00 weighted dumbbell carry (35/50 lb) – Wear a 14/20-lb weight vest. – Perform 8 alternating dumbbell power snatches every 3:00, including 0:00.
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250411 OPTIONAL ACCESSORY I (Weight) EMOM 10: 3 touch-and-go squat snatches NOTES: -Use this session to work on barbell cycling. The previous workout was likely mostly singles. This barbell should be much lighter. Focus on moving quickly through your reps and completing the set of 3 in 10 seconds or less. -Do not increase load if the repetitions are sloppy (i.e., early arm bend, lack of hip extension, pausing at the hips on the return, etc.).
| 1st | 45 | Thomas B Fri, Apr 11, 2025 |
| Thomas B | 45 | Overhead sqt practice |
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250411 OPTIONAL ACCESSORY II (Check In) Accumulate: 5:00 plank hold – Every time you break perform 20 Russian twists (14/20 lb medicine ball). NOTES: -Choose a plank position you can maintain for at least 45 seconds. -This workout should take no more than 15 minutes to complete. -Less experienced athletes should reduce the overall plank time to 2:30 and perform 10 Russian twists during each break.
| Olivia M | Yes | 2:30 / 1:30 / 1:00 — 20# WB. Done 04/10/25. | | Thomas B | Yes | |
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