DAILY WOD
 | Mon, Apr 14 2025 |  |
| 250414 PRE-WOD SKILL | 250414 METCON | 250414 AT-HOME WOD | 250414 OPTIONAL STRENGTH | 250414 OPTIONAL ACCESSORY |
250414 PRE-WOD SKILL (Weight) Pre-workout 3-5 sets: 5 deadlifts
| 1st | 205 Rx | Katie E Mon, Apr 14, 2025 | | 2nd | 175 Rx | Kherri Mon, Apr 14, 2025 | | 3rd | 165 Rx | Dana F Mon, Apr 14, 2025 Christine Mon, Apr 14, 2025 | | 1st | 325 Rx | Justin U Mon, Apr 14, 2025 | | 2nd | 315 Rx | Evan B Mon, Apr 14, 2025 | | 3rd | 275 Rx | John R Mon, Apr 14, 2025 Chad Mon, Apr 14, 2025 |
| Justin U | 325 Rx | | | Evan B | 315 Rx | | | Chad | 275 Rx | | | John R | 275 Rx | | | Gavin | 245 Rx | 185, 205,225, 245 | | Thomas B | 225 Rx | | | Katie E | 205 Rx | | | Jacob L | 205 Rx | | | Blake P | 185 Rx | | | Kherri | 175 Rx | | | Christine | 165 Rx | | | Dan | 165 Rx | | | Dana F | 165 Rx | | | Greg U | 155 Rx | | | Julia F | 155 Rx | | | Cecy | 155 Rx | | | Kori | 155 Rx | | | Emily S | 155 Rx | | | Lyndsie | 145 Rx | | | Jason | 135 Rx | | | Steven W | 135 Rx | | | Cooper T | 135 Rx | | | Erika R | 125 Rx | | | Cindy | 125 Rx | | | Kristen | 125 Rx | | | Deanna | 125 Rx | | | Diane | 125 Rx | | | Eddie | 115 Rx | | | Mariah | 115 Rx | | | Alicia | 100 Rx | | | Megan S | 95 Rx | | | Julie | 95 Rx | | | Maddy | 95 Rx | | | Alice | 90 Rx | | | Laura B | 85 Rx | | | Debra | 75 Rx | | | Emma L | 60 Rx | |
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250414 METCON (Reps, Rx2, Rx3) 5 x 2:00 rounds: 10 deadlifts (125/185 lb) Max shuttle runs – 1 shuttle run is 25 ft out and back. – Rest 1:00 between rounds. Rx2: (95/135 lb) Rx3: (45/65 lb) Intended Stimulus: -Light-to-moderate deadlifts complete in :15-:45 and 2 sets or less each round. -10+ shuttle runs per round; continuous movement.
| 1st | 128 Rx | Emily S Mon, Apr 14, 2025 | | 2nd | 118 Rx | Kori Mon, Apr 14, 2025 | | 3rd | 114 Rx | Christine Mon, Apr 14, 2025 | | 1st | 120 Rx | Thomas B Mon, Apr 14, 2025 | | 2nd | 116 Rx | Justin U Mon, Apr 14, 2025 | | 3rd | 114 Rx | John R Mon, Apr 14, 2025 |
| Emily S | 128 Rx | | | Thomas B | 120 Rx | | | Kori | 118 Rx | | | Justin U | 116 Rx | | | Christine | 114 Rx | | | John R | 114 Rx | | | Evan B | 112 Rx | | | Chad | 111 Rx | | | Katie E | 111 Rx | | | Deanna | 110 Rx | | | Dana F | 106 Rx | | | Kherri | 105 Rx | | | Gavin | 105 Rx | | | Erika R | 104 Rx | | | Cindy | 100 Rx | | | Kristen | 100 Rx | | | Blake P | 97 Rx | | | Dan | 129 Rx2 | | | Maddy | 117 Rx2 | | | Cecy | 117 Rx2 | | | Megan S | 108 Rx2 | | | Greg U | 108 Rx2 | | | Lyndsie | 107 Rx2 | | | Mariah | 97 Rx2 | | | Julie | 90 Rx2 | | | Steven W | 83 Rx2 | | | Jacob L | 83 Rx2 | | | Alicia | 41 Rx2 | | | Cooper T | 1/2 Rx2 | | | Carson C | 147 Rx3 | 185 / Ski Cals | | Emma L | 101 Rx3 | | | Jessica T | 100 Rx3 | sl rdl #35 | | Diane | 91 Rx3 | #115 | | Debra | 84 Rx3 | | | Alice | 82 Rx3 | #65 | | Laura B | 81 Rx3 | 85# | | Thomas C | 113 | Weight hip thrusts95# | | Eddie | 91 | 115# | | Elizabeth | 85 | scaled | | Jason | ☑️ Rx2 | | | Julia F | Some mods Rx2 | | | Olivia M | ✅ | At home — 5 Rounds: 10 DL (125#) + 400m Run |
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250414 AT-HOME WOD (Reps) At-home option: 5 x 2:00 rounds: 15 dumbbell deadlifts (35/50 lb) Max shuttle runs – Rest 1:00 between rounds. – 1 shuttle run is 25 ft out and back. – Use two dumbbells.
| Gavin | 105 Rx | 12, 11, 10, 10, 12 |
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250414 OPTIONAL STRENGTH (Weight) Clean and jerk Wave 1: 72% x 3 77% x 2 82% x 1 Wave 2: 77% x 3 82% x 2 84% x 1 Wave 3: 82% x 2 87% x 1 92% x 1 Heavy single x 1 NOTES: -Welcome to week two of the next 2025 Strength 1 lifting cycle. These four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk. -Use a recent max or heavy single for your percentages. -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 B | 95, 105, 110, 115, 125, 130, 140x1 Rx | |
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250414 OPTIONAL ACCESSORY (Check In) EMOM 12: Min. 1 | 15 GHD sit-ups Min. 2 | 2 Turkish get-ups NOTES: -Complete all GHD reps unbroken; scale range of motion and/or reps if necessary. -If you don’t have a GHD, perform weighted sit-ups (14/20 lb). -Perform one Turkish get-up on each arm. Increase the loading as you are able, but focus on technique first.
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