DAILY WOD
 | Wed, Jun 18 2025 |  |
 | Happy Birthday: Jordan F |
| 250618 METCON | 250618 POST-WOD SKILL | 250618 OPTIONAL STRENGTH | 250618 OPTIONAL ACCESSORY |
250618 METCON
(Time, Rx2, Rx3)
7 rounds for time of:
30 double-unders
200-m run
Rx2: 15 double-unders
Rx3: 15 single-unders; 100-m run
Intended Stimulus:
-9:00-13:00.
-Double-unders in :15-:45.
-Each run in :45-1:15.
-Monostructural couplet intended to challenge cardiorespiratory endurance and stamina.
| 1st | 9:12 Rx | Emily S Wed, Jun 18, 2025 | | 2nd | 10:16 Rx | Nidia Wed, Jun 18, 2025 | | 3rd | 11:14 Rx | Aidan Wed, Jun 18, 2025 | | 1st | 9:20 Rx | Jeremy Wed, Jun 18, 2025 | | 2nd | 10:32 Rx | Caleb Nu Wed, Jun 18, 2025 | | 3rd | 11:35 Rx | Cooper T Wed, Jun 18, 2025 |
| Emily S | 9:12 Rx | | | Jeremy | 9:20 Rx | | | Nidia | 10:16 Rx | | | Caleb Nu | 10:32 Rx | | | Aidan | 11:14 Rx | | | Lindsey C | 11:28 Rx | | | Cooper T | 11:35 Rx | | | Harley | 12:07 Rx | | | Kherri | 12:16 Rx | | | McKenzie | 12:20 Rx | | | Carlie | 13:06 Rx | | | Kori | 13:32 Rx | | | Thomas B | 14:39 Rx | | | Julia F | 10:36 Rx2 | | | James B | 10:46 Rx2 | | | Blake P | 13:05 Rx2 | | | Tom | 13:42 Rx2 | | | Jason | 14:29 Rx2 | | | Cecy | 14:53 Rx2 | | | Evan B | 16:00 Rx2 | Cap+150m - some dubs | | Elizabeth | 7:17 Rx3 | Rx reps, 100m | | Jaden | 9:17 Rx3 | RX reps | | John R | 9:33 Rx3 | Rx reps | | Walker | 10:15 Rx3 | Rx reps | | Kelly P | 10:30 Rx3 | DU/SU | | Laura B | 10:50 Rx3 | | | Ron | 10:54 Rx3 | Rx reps, 100m | | Rebecca P | 11:05 Rx3 | Rx reps | | Pam | 11:19 Rx3 | 150m | | Melissa J | 11:21 Rx3 | 20 SU | | Kelly S | 11:54 Rx3 | Rx reps | | Deanna | 11:58 Rx3 | Rx reps | | Megan M | 12:03 Rx3 | Rx reps | | Susan | 12:09 Rx3 | Rx reps, 150m row | | Christine | 12:16 Rx3 | Rx reps, 200m, some dubs ☺️ | | Greg U | 12:22 Rx3 | Rx reps | | Emma L | 12:45 Rx3 | Rx reps, 150m | | Jenny | 12:48 Rx3 | Rx reps | | Veronica | 12:50 Rx3 | | | Jeanne | 13:17 Rx3 | 60 SU, 200m | | Katie E | 13:24? Rx3 | 200m, 60SU | | Dale | 13:58 Rx3 | 60 SU; 200 m | | Jacob L | 16:00 Rx3 | Cap+175m | | Julianne | 11:02 | scaled | | Justin U | 11:50 | 60 SU 200M | | Thomas C | 11:50 | Mod | | Maddy | 12:23 | 60 SU, 200m | | Wayne | 17:27 | 60 SU 200 M | | Dana F | No clock | Row |
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250618 POST-WOD SKILL
(Weight)
Post-workout
Accumulate:
200-m bottom-up KB carry
– Switch arms as needed.
| 1st | 35 Rx | Kori Wed, Jun 18, 2025
Carlie Wed, Jun 18, 2025 | | 2nd | 26 Rx | Kelly P Wed, Jun 18, 2025 | | 3rd | 20 Rx | Julia F Wed, Jun 18, 2025
Harley Wed, Jun 18, 2025
Melissa J Wed, Jun 18, 2025
Katie E Wed, Jun 18, 2025 | | 1st | 30 Rx | Thomas C Wed, Jun 18, 2025
Blake P Wed, Jun 18, 2025
Dale Wed, Jun 18, 2025
Greg U Wed, Jun 18, 2025
Ron Wed, Jun 18, 2025
Jason Wed, Jun 18, 2025 |
| Carlie | 35 Rx | | | Kori | 35 Rx | | | Jason | 30 Rx | | | Ron | 30 Rx | | | Greg U | 30 Rx | | | Dale | 30 Rx | | | Blake P | 30 Rx | | | Thomas C | 30 Rx | | | Kelly P | 26 Rx | | | Katie E | 20 Rx | This was no joke. | | Melissa J | 20 Rx | | | Harley | 20 Rx | | | Julia F | 20 Rx | | | Elizabeth | 15 Rx | | | McKenzie | 15 Rx | | | Deanna | 13 Rx | | | Megan M | 10 Rx | | | Laura B | Mod Rx | |
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250618 OPTIONAL STRENGTH
(Weight)
Snatch
Wave 1:
50% x 3
55% x 2
60% x 1
Wave 2:
55% x 3
60% x 2
60% x 1
Wave 3:
60% x 3
65% x 2
70% x 1
NOTES:
-Welcome to week five of the next 2025 Strength 1 lifting cycle. This is a deload week, and then we will test our 1-rep snatch next week.
-Use a recent max or heavy single for your percentages.
-If the percentage calls for more than a single rep, the reps are meant to be completed as unbroken, touch-and-go sets.
-Rest as needed between percentages and waves.
| Emily S | 115 Rx | | | Thomas B | 105 Rx | |
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250618 OPTIONAL ACCESSORY
(Check In)
5 sets for completion:
:10-:20 ring support hold
1:00 double-dumbbell farmers carry hold
– Rest as needed.
NOTES:
-During your ring support holds, practice flaring the ring out by rotating your right hand clockwise and your left hand counterclockwise so that your palms work toward pointing forward.
-Use a light-to-moderate load for the farmers carry hold that allows for unbroken efforts with a quality grip.
-Hold the dumbbell handles flush against the palms by gripping the center of the handle and squeezing through the pinkies; don’t tilt the dumbbells forward and slide your grip toward the back.
-Hold the dumbbells half an inch away from your hips with your chest up, shoulders back, and eyes forward.
-You can walk around with the dumbbells if you’d like, but the goal is to accumulate 1 minute unbroken each round rather than covering a distance as fast as possible.
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