DAILY WOD
 | Tue, May 13 2025 |  |
 | Gymversary: Justin U(5) |
| 250513 PRE-WOD SKILL | 250513 AT-HOME WOD | 250513 METCON | 250513 OPTIONAL STRENGTH | 250513 OPTIONAL SKILL |
250513 PRE-WOD SKILL (Weight) Pre-workout On a 10:00 clock: 1 power clean 1 hang power clean – Build to a heavy set.
| 1st | 185 Rx | Nidia Tue, May 13, 2025 | | 2nd | 150 Rx | Olivia M Tue, May 13, 2025 | | 3rd | 145 Rx | Breanna Tue, May 13, 2025 | | 1st | 275 Rx | Jeremy Tue, May 13, 2025 | | 2nd | 265 Rx | Caleb Nu Tue, May 13, 2025 | | 3rd | 225 Rx | Cooper T Tue, May 13, 2025 Chad Tue, May 13, 2025 |
| Jeremy | 275 Rx | | | Caleb Nu | 265 Rx | | | Chad | 225 Rx | | | Cooper T | 225 Rx | | | Tom | 205 Rx | | | Justin U | 195 Rx | | | Evan B | 195 Rx | | | Nidia | 185 Rx | | | John R | 175 Rx | | | Jaden | 165 Rx | | | Trey W | 155 Rx | | | Thomas B | 155 Rx | | | Olivia M | 150 Rx | | | Breanna | 145 Rx | | | Emily S | 140 Rx | | | Wayne | 135 Rx | | | McKenzie | 135 Rx | | | Jessica L | 135 Rx | | | Andrew | 135 Rx | | | Jessica T | 135 Rx | | | Kori | 135 Rx | | | Julia F | 125 Rx | | | Lindsey C | 125 Rx | | | Nicole Ha | 125 Rx | | | Harley | 125 Rx | | | Carlie | 125 Rx | | | Robbie | 117.5 Rx | | | Kristen | 117.5 Rx | | | Scott P | 115 Rx | | | Katie E | 115 Rx | | | Liv | 115 Rx | | | Maddy | 110 Rx | | | Mindy | 110 Rx | | | Steven W | 105 Rx | | | Jacob L | 105 Rx | | | Diane | 100 Rx | | | Alex D | 100 Rx | | | Jenny | 95 Rx | | | Christine | 95 Rx | | | Mariah | 95 Rx | | | Hope | 95 Rx | | | Dana F | 85 Rx | | | Kelly S | 85 Rx | | | Alicia | 75 Rx | | | Jen | 70 Rx | | | Taylor B | 60 Rx | | | Aniki | 35 Rx | |
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250513 AT-HOME WOD (Time) At-home option: 8 rounds for time: 20-ft broad jump 5 double-DB power cleans (35/50 lb)
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250513 METCON (Time, Rx2, Rx3) 8 rounds for time: 5 box jumps (24/30 in) 3 power cleans (125/185 lb) Rx2: (20/24 in); (95/135 lb) Rx3: 5 tuck jumps; (55/75 lb) Intended Stimulus: -7:00-12:00. -Maintain touch-and-go reps or fast singles on the power cleans. -Intentional movement interference; low impact due to low volume.
| 1st | 3:55 Rx | Nidia Tue, May 13, 2025 | | 2nd | 5:56 Rx | Olivia M Tue, May 13, 2025 | | 3rd | 7:45 Rx | Kori Tue, May 13, 2025 | | 1st | 4:22 Rx | Jeremy Tue, May 13, 2025 | | 2nd | 6:23 Rx | Caleb Nu Tue, May 13, 2025 | | 3rd | 6:40 Rx | Chad Tue, May 13, 2025 |
| Nidia | 3:55 Rx | | | Jeremy | 4:22 Rx | | | Olivia M | 5:56 Rx | | | Caleb Nu | 6:23 Rx | | | Chad | 6:40 Rx | | | Evan B | 7:31 Rx | | | Kori | 7:45 Rx | | | Emily S | 8:07 Rx | | | Jessica T | 6ish Rx2 | | | Cooper T | 3:50 Rx2 | 30in box | | Harley | 4:02 Rx2 | | | Andrew | 4:28 Rx2 | | | Robbie | 4:48 Rx2 | | | Justin U | 5:13 Rx2 | 160# 30' | | Scott P | 5:22 Rx2 | 95# | | John R | 5:24 Rx2 | 30” | | Jessica L | 5:27 Rx2 | | | Nicole Ha | 5:36 Rx2 | 24 in box jump #95 PC | | Julia F | 5:38 Rx2 | | | Thomas B | 5:47 Rx2 | 36” Box | | Tom | 5:55 Rx2 | 30” Box | | Lindsey C | 6:01 Rx2 | | | Liv | 6:16 Rx2 | 105#, 24” | | Jaden | 6:31 Rx2 | 30” | | Maddy | 6:35 Rx2 | | | Kristen | 6:35 Rx2 | | | Mindy | 6:56 Rx2 | 85# | | Trey W | 7:21 Rx2 | | | McKenzie | 7:35 Rx2 | | | Steven W | 10:00 Rx2 | 105# | | Carlie | 5:10 Rx3 | 95#, 20” Step-Ups | | Jen | 5:22 Rx3 | | | Dana F | 5:26 Rx3 | 75#, Step-Ups | | Christine | 5:57 Rx3 | 65# Rx reps and 24” box | | Hope | 6:00 Rx3 | 75#, 24” | | Breanna | 6:40 Rx3 | 95#, 16” | | Diane | 6:45 Rx3 | | | Alex D | 6:50 Rx3 | 85#, 20” | | Jenny | 7:05 Rx3 | 85#, 24” | | Mariah | 7:25 Rx3 | 85#, 16” | | Alicia | 7:54 Rx3 | | | Wayne | 8:10 Rx3 | | | Jacob L | 8:38 Rx3 | 95#, 24” | | Taylor B | 9:38 Rx3 | 60#, 16” Jumps | | Katie E | 5:30 | 18” jumps, 95# | | Kelly S | 7:57 | 75# | | Aniki | ✅ Rx3 | |
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250513 OPTIONAL STRENGTH (Weight) On a 20:00 clock: Build to a 1-rep-max clean and jerk NOTES: -Welcome to week six of the 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep clean and jerk. -Aim to complete 6-10 total lifts in the 20-minute window. Any more than 10 reps, and you won’t get enough rest between lifts. -Be sure to warm up to at least 50% of your last heavy 1-rep before starting the 20-minute clock.
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250513 OPTIONAL SKILL (Check In) 3 sets: :30 single-arm ring plank hold (right arm) :30 single-arm ring plank hold (left arm) :30 L-sit hold NOTES: -Keep the 30-second intervals to 3 sets or less. -Scale the plank hold by walking your feet forward and keeping your body more upright. -Scale the L-sit hold by bringing the knees closer to your chest.
| Liv | Yes | SA on the floor, modified L-Sit | | Thomas B | Yes | | | Olivia M | Yes | |
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