DAILY WOD
 | Fri, May 23 2025 |  |
| 250523 METCON | 250523 PRE-WOD SKILL | 250523 AT-HOME WOD | 250523 OPTIONAL ACCESSORY | 250523 OPTIONAL STAMINA |
250523 METCON (Time, Rx2, Rx3) 15-12-9-6-3 reps for time: Power cleans (75/115 lb) Push jerks Box jump-overs (20/24 in) Rx2: (55/75 lb) Rx3: 12-9-6-3 reps for time: (35/45 lb); Box step-ups (12/12 in) Intended Stimulus: -7:00-14:00. -Light-to-moderate power cleans and push jerks each in no more than 2 sets to start and unbroken by the third round (set of 9). -First round in 3:00 or less.
| 1st | 7:10 Rx | Emily S Fri, May 23, 2025 | | 2nd | 7:25 Rx | Olivia M Fri, May 23, 2025 | | 3rd | 8:02 Rx | Lindsey C Fri, May 23, 2025 | | 1st | 5:58 Rx | Jeremy Fri, May 23, 2025 | | 2nd | 7:42 Rx | Carson C Fri, May 23, 2025 | | 3rd | 7:05 Rx2 | Thomas B Fri, May 23, 2025 |
| Jeremy | 5:58 Rx | | | Emily S | 7:10 Rx | | | Olivia M | 7:25 Rx | | | Carson C | 7:42 Rx | | | Lindsey C | 8:02 Rx | | | McKenzie | 9:18 Rx | | | Kori | 9:57 Rx | | | Mari | 5:20 Rx2 | | | Thomas B | 7:05 Rx2 | | | Robbie | 7:10 Rx2 | | | Christine | 7:25 Rx2 | | | Tyler S | 8:27 Rx2 | | | Jason | 8:31 Rx2 | 95# | | Deanna | 8:44 Rx2 | | | Rebecca P | 8:48 Rx2 | | | Jeanne | 9:39 Rx2 | | | Kelly S | 10:17 Rx2 | | | Veronica | 11:04 Rx2 | | | Taylor B | 12:00 Rx2 | 15-12-9 | | Pam | 5:23 Rx3 | Step-Overs | | Alice | 5:58 Rx3 | | | Andrew | 6:27 Rx3 | Step-Ups | | Ron | 7:23 Rx3 | 65#, 16” Step-Overs | | Alicia | 8:03 Rx3 | Rx Reps, 16” Step-Overs | | Diane | 8:16 Rx3 | Rx Reps, 45#, 20” Step-Overs | | Katie E | 8:50 Rx3 | Rx but 16” Jump-Overs | | Dale | 9:19 Rx3 | Rx2 but 20” Step-Overs | | Melissa J | 9:43 Rx3 | Rx Reps, 35#, 12” Jump-Overs | | Eddie | 9:47 Rx3 | Rx Reps, 65#, 16” Step-Overs | | Logan A | 11:52 Rx3 | 45#, step ups | | Thomas C | 6:34 | Rx Reps, 115#, Hang Power Cleans, SL Plyos | | Cindy | 14:00 | scaled |
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250523 PRE-WOD SKILL (Weight) Pre-workout Every :90 for 6 sets: 1 clean pull 1 hang power clean 1 push jerk
| 1st | 140 Rx | Lindsey C Fri, May 23, 2025 | | 2nd | 135 Rx | Emily S Fri, May 23, 2025 Olivia M Fri, May 23, 2025 | | 3rd | 120 Rx | Kori Fri, May 23, 2025 | | 1st | 275 Rx | Jeremy Fri, May 23, 2025 | | 2nd | 225 Rx | Thomas C Fri, May 23, 2025 | | 3rd | 205 Rx | Evan B Fri, May 23, 2025 |
| Jeremy | 275 Rx | | | Thomas C | 225 Rx | Hang Clean Pull on first 4, last 2 Rx 😅 | | Evan B | 205 Rx | | | Jason | 185 Rx | | | Thomas B | 155 Rx | | | Lindsey C | 140 Rx | | | Olivia M | 135 Rx | 95/105/115/125/130/135 | | Emily S | 135 Rx | | | Kori | 120 Rx | | | Mari | 110 Rx | | | Dale | 105 Rx | | | Carlie | 100 Rx | | | Rebecca P | 100 Rx | | | Katie E | 95 Rx | | | Robbie | 95 Rx | | | Eddie | 95 Rx | | | Christine | 90 Rx | | | Kelly S | 90 Rx | | | Jeanne | 85 Rx | | | Cindy | 75 Rx | | | Andrew | 75 Rx | | | McKenzie | 75 Rx | | | Tyler S | 75 Rx | | | Diane | 75 Rx | | | Ron | 65 Rx | | | Deanna | 65 Rx | | | Taylor B | 65 Rx | | | Veronica | 65 Rx | | | Logan A | 65 Rx | | | Alicia | 55 Rx | | | Pam | 50 Rx | | | Alice | 45 Rx | | | Melissa J | 45 Rx | |
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250523 AT-HOME WOD (Time) At-home option: 15-12-9-6-3 reps for time: Dumbbell power cleans (35/50 lb) Dumbbell push jerks Box or object jump-overs (20/24 in) – Use two dumbbells.
| Jules | 7:26 Rx | | | Dana F | No clock | Scaled/15# DB/ weighted reverse lunges |
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250523 OPTIONAL ACCESSORY (Weight) EMOM 10: 3 touch-and-go power cleans NOTES: -Use this session to work on barbell cycling. -Increase loading across the ten sets of 3 unbroken reps. -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.).
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250523 OPTIONAL STAMINA (Time) 3 rounds for time: 300-meter run :30 rest 200-meter run 1:00 rest 100-meter run 1:30 rest NOTES: -15:00-20:00 (including rest). -Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible. -Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance with a :50-1:10 window. -Try to perform this workout with a buddy or a group for more of a push to keep driving forward.
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