Daily WOD
 | Tue, Jun 3 2025 |  |
 | Happy Birthday: Adam & John R & Alex D |
| 250603 PRE-WOD SKILL | 250603 METCON | 250603 AT-HOME WOD | 250603 OPTIONAL STRENGTH | 250603 OPTIONAL CONDITIONING |
250603 PRE-WOD SKILL (Weight) Pre-workout Every 2:00 for 5 sets: 1 power clean 1 front rack lunge, right leg 1 front rack lunge, left leg
| 1st | 155 Rx | Nidia Tue, Jun 3, 2025 | | 2nd | 135 Rx | Julia F Tue, Jun 3, 2025 | | 3rd | 130 Rx | Emily S Tue, Jun 3, 2025 | | 1st | 225 Rx | Caleb Nu Tue, Jun 3, 2025 | | 2nd | 215 Rx | Thomas C Tue, Jun 3, 2025 | | 3rd | 185 Rx | Cooper T Tue, Jun 3, 2025 |
| Caleb Nu | 225 Rx | | | Thomas C | 215 Rx | | | Cooper T | 185 Rx | | | John R | 165 Rx | | | Justin U | 162.5 Rx | | | Jaden | 160 Rx | | | Nidia | 155 Rx | | | Julia F | 135 Rx | | | Emily S | 130 Rx | | | Tyler S | 115 Rx | | | Liv | 115 Rx | | | Mari | 110 Rx | | | Katie E | 105 Rx | | | Dale | 105 Rx | | | Robbie | 100 Rx | | | Maddy | 85 Rx | | | Sarah Y | 85 Rx | | | Jeanne | 85 Rx | | | Dana F | 80 Rx | | | Cecy | 70 Rx | | | Taylor B | 70 Rx | | | Wayne | 65 Rx | | | Deanna | 65 Rx | | | Emma L | 65 Rx | | | Alice | 45 Rx | | | Christine | 35 Rx | |
|
250603 METCON (Reps, Sc, Fnd) AMRAP 10: 10 alternating front-rack lunges (95/135 lb) 10 bar-facing burpees 10 chest-to-bar pull-ups Rx2: (65/95 lb); 10 chin-over-bar pull-ups Rx3: (35/45 lb); 10 ring rows Intended Stimulus: -4-7 rounds. -Unbroken front-rack lunges. -Each round in 2:30 or less.
| 1st | 137 Rx | Emily S Tue, Jun 3, 2025 | | 2nd | 124 Rx | Nidia Tue, Jun 3, 2025 | | 3rd | 155 Sc | Mari Tue, Jun 3, 2025 | | 1st | 133 Rx | Justin U Tue, Jun 3, 2025 | | 2nd | 121 Rx | Caleb Nu Tue, Jun 3, 2025 | | 3rd | 120 Rx | Thomas C Tue, Jun 3, 2025 |
| Emily S | 137 Rx | | | Justin U | 133 Rx | | | Nidia | 124 Rx | | | Caleb Nu | 121 Rx | | | Thomas C | 120 Rx | | | Chad | 103 Rx | | | Ezra | 94 Rx | | | John R | 85 Rx | | | Jaden | 68 Rx | | | Mari | 155 Sc | | | Robbie | 137 Sc | | | Julia F | 130 Sc | | | Cooper T | 120 Sc | | | Adam | 105 Sc | | | Katie E | 101 Sc | | | Maddy | 100 Sc | | | Sarah Y | 90 Sc | | | Cindy | 75 Sc | | | Jason | 64 Sc | | | Alice | 150 Fnd | | | Deanna | 124 Fnd | #55 | | Tyler S | 122 Fnd | 65#, Jumping pullups | | Cecy | 115 Fnd | 55#, pull-ups | | Dana F | 111 Fnd | 45# | | Megan S | 107 Fnd | | | Taylor B | 107 Fnd | | | Dale | 107 Fnd | Head cold☹️ 65# | | Jeanne | 100 Fnd | | | Wayne | 100 Fnd | | | Jen | 100 Fnd | | | Blake L | 100 Fnd | | | Emma L | 93 Fnd | | | Scott P | 72 Fnd | | | Steven W | 60 Fnd | | | Christine | 162 | MODWOD | | Harley | ✅ Sc | |
|
250603 AT-HOME WOD (Reps) At-home option: AMRAP 10: 10 alternating double-dumbbell front rack lunges (35/50 lb) 10 dumbbell-facing burpees 10 double-dumbbell hang power cleans (35/50 lb)
|
250603 OPTIONAL STRENGTH (Weight) Front squat 3-3-3-3-3+ NOTES: -Welcome to week three of the next 2025 Strength 2 lifting cycle, where we shift from the shoulder press to the front squat. -Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure. -Rest as needed between sets. -Consider reducing the load in this effort based on your involvement in the Community Cup next week. This strength effort can also be skipped in place of the back squats on Friday.
| Evan B | 225 Rx | | | Thomas B | 155, 135x5 Rx | | | Veronica | 80 Rx | |
|
250603 OPTIONAL CONDITIONING (Check In) Every 2:00 for 10 sets: 200/250-meter ski – Rest with the remaining time. NOTES: -Sprint each interval. -:50-1:10 per 200/250 meters. -Rest with the remaining time in the 2:00 interval. -Focus on your stroke rate in each interval. Try to keep this rate above 30 for as much of the effort as possible. This will help keep your pace down and get through the interval faster.
|