DAILY WOD
 | Tue, Jun 17 2025 |  |
 | Gymversary: Hope(6) |
| 250617 PRE-WOD SKILL | 260617 METCON | 250617 AT-HOME WOD | 250617 OPTIONAL SKILL | 250617 OPTIONAL STAMINA |
250617 PRE-WOD SKILL (Weight) Pre-workout 5 sets/arm: 1 single-arm Russian KB swing 1 single-arm KB swing + pull back 1 single-arm KB snatch
| 1st | 53 Rx | Nidia Tue, Jun 17, 2025 | | 2nd | 35 Rx | Lindsey C Tue, Jun 17, 2025 | | 3rd | 26 Rx | Katie E Tue, Jun 17, 2025 | | 1st | 71.25 Rx | Ezra Tue, Jun 17, 2025 | | 2nd | 70 Rx | Gavin Tue, Jun 17, 2025 Thomas C Tue, Jun 17, 2025 |
| Ezra | 71.25 Rx | @thomas | | Thomas C | 70 Rx | | | Gavin | 70 Rx | | | Nidia | 53 Rx | | | Lindsey C | 35 Rx | | | Katie E | 26 Rx | |
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260617 METCON (Time, Rx2, Rx3) 5 rounds for time of: 12 single-arm hang KB snatches (35/53 lb) 15 hand-release push-ups 30 air squats Rx2: (18/26 lb); 9 hand-release push-ups Rx3: 12 single-arm Russian KB swings (12/18 lb); 9 hand-release push-ups from the knees; 10-20 air squats Intended Stimulus: -8:00-13:00. -Unbroken snatches; 6 reps/arm. -Push-ups in :30-1:00. -Squats in :30-1:00.
| 1st | 9:18 Rx | Emily S Tue, Jun 17, 2025 | | 2nd | 9:38 Rx | Nidia Tue, Jun 17, 2025 | | 3rd | 11:12 Rx | Katie E Tue, Jun 17, 2025 | | 1st | 7:43 Rx | Jeremy Tue, Jun 17, 2025 | | 2nd | 9:03 Rx | Carson C Tue, Jun 17, 2025 | | 3rd | 9:04 Rx | Justin U Tue, Jun 17, 2025 |
| Jeremy | 7:43 Rx | | | Carson C | 9:03 Rx | | | Justin U | 9:04 Rx | | | Caleb Nu | 9:12 Rx | | | Emily S | 9:18 Rx | | | Thomas C | 9:24 Rx | | | Nidia | 9:38 Rx | | | Ezra | 9:39 Rx | | | Thomas B | 10:34 Rx | | | Walker | 11:11 Rx | | | Katie E | 11:12 Rx | 40# 🙄 | | Lindsey C | 11:28 Rx | | | John R | 12:02 Rx | | | Carlie | 12:41 Rx | | | Chad | 12:57 Rx | | | Evan B | 13:18 Rx | | | Gavin | 14:20 Rx | | | Aaron C | 14:50 Rx | | | Christine | 7:49 Rx2 | 20# | | Robbie | 8:24 Rx2 | 30# | | Andrew | 9:13 Rx2 | | | Rebecca P | 9:15 Rx2 | 26# | | Jaden | 9:31 Rx2 | 35# | | Julia F | 9:39 Rx2 | Rx reps, 26# | | Jason | 9:57 Rx2 | #35 KB | | McKenzie | 10:29 Rx2 | 26# | | Cooper T | 10:30 Rx2 | Rx reps, 44# | | Maddy | 10:53 Rx2 | | | Kherri | 11:13 Rx2 | Rx reps, 30# | | Wayne | 11:47 Rx2 | Rx reps | | Veronica | 11:49 Rx2 | Rx reps | | Lyndsie | 11:58 Rx2 | Rx reps | | Kori | 12:10 Rx2 | 30# | | Erika R | 12:16 Rx2 | Rx reps, 26# | | Scott P | 12:27 Rx2 | Rx reps, 40# | | Tom | 12:32 Rx2 | 44# | | Cecy | 12:37 Rx2 | Rx reps, 30# | | Deanna | 12:52 Rx2 | Rx reps, 26# | | Taylor B | 13:13 Rx2 | 20# | | Kelly S | 14:26 Rx2 | 30# | | Cindy | 15:00 Rx2 | | | Kelly P | 9:10 Rx3 | 26# | | Alicia | 9:12 Rx3 | 15# snatch, 30 squats to bench | | Emma L | 10:02 Rx3 | 13# snatches, 20 air squats | | Elizabeth | 6:58 | #13/knees mid squat. 12-9-15 | | Steven W | 13:03 | scaled |
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250617 AT-HOME WOD (Time) At-home option: 5 rounds for time of: 12 single-arm dumbbell snatches (35/50 lb) 15 hand-release push-ups 30 air squats
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250617 OPTIONAL SKILL (Check In) Every 3:00 for 5 sets: 200/250-meter ski 1-6 ring muscle-ups NOTES: -Each ski effort in :50-1:10. -Muscle-ups in 1:00 or less. -At least :45 of rest per interval. -Mild interference to build muscle-up stamina. -Ski at a slow-to-moderate pace that allows you to maintain quality technique for your muscle-ups. -Take 5-15 seconds to transition to the muscle-ups after the ski. -Practice keeping your legs straight during the muscle-up swing to improve efficiency. -Break no more than 1 time each round, and ensure you have at least 45 seconds of rest before beginning the next set.
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250617 OPTIONAL STAMINA (Calories) 5 sets for total calories: 3 rounds of: :50 easy air bike :10 hard air bike – No rest between pacing intervals within each round. – Rest 1:00 between complete rounds. NOTES: -Complete 5 different 3-minute intervals on an air bike with 1 minute of rest between each. -For each 3-minute interval, bike easy for -50 seconds and then sprint for 10. -Record the total number of calories you complete across all 5 sets. -For your easy pace, move at a speed that allows you to recover and stay consistent so that you have energy to sprint at the end of each minute.
| Thomas B | 145.4 Rx | | | Emily S | 126 Rx | Echo bike |
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Thomas C 5:20pm
Ezra is petty. And I love it. 😍
