DAILY WOD
 | Tue, Aug 12 2025 |  |
 | Gymversary: Breanna(3) |
| 250812 METCON | 250812 POST-WOD SKILL | 250812 OPTIONAL STAMINA | 250812 OPTIONAL ACCESSORY | 250812 AT-HOME WOD | Other Results |
250812 METCON
(Time, Rx2, Rx3)
10 rounds for time of:
3 muscle-ups
4 box jumps (24/30 in)
Rx2: 3 chest-to-bar pull-ups; (20/24 in)
Rx3: 7 rounds for time of:
3 jumping chest-to-bar pull-ups;
4 box step-ups (10/10 in)
– Choose a box height that is challenging, but allows for unbroken sets for at least the first 4 rounds.
Intended Stimulus:
-8:00-12:00.
-Higher-skill gymnastics paired with a taller box jump.
-Lower reps to encourage a fast pace.
-Unbroken muscle-ups for as long as possible.
| 1st | 5:45 Rx2 | Robbie Tue, Aug 12, 2025 | | 2nd | 6:50 Rx2 | Cecy Tue, Aug 12, 2025 | | 3rd | 7:08 Rx2 | McKenzie Tue, Aug 12, 2025 | | 1st | 6:58 Rx | Willy Tue, Aug 12, 2025 | | 2nd | 10:57 Rx | Caleb Nu Tue, Aug 12, 2025 | | 3rd | 3:53 Rx2 | Carson C Tue, Aug 12, 2025 |
| Willy | 6:58 Rx | | | Caleb Nu | 10:57 Rx | 36” box | | Carson C | 3:53 Rx2 | Chest to bar / 30” box | | Evan B | 4:13 Rx2 | | | Jeremy | 4:49 Rx2 | BMU / 30” box | | Robbie | 5:45 Rx2 | 24” box | | Cooper T | 5:51 Rx2 | 30” box | | Tom | 6:05 Rx2 | C2B/ 30in box | | Justin U | 6:14 Rx2 | BMU 30inch | | John R | 6:20 Rx2 | | | Andrew | 6:40 Rx2 | | | Cecy | 6:50 Rx2 | | | McKenzie | 7:08 Rx2 | | | Jaden | 7:43 Rx2 | | | Kori | 8:10 Rx2 | 24” box | | Thomas B | 8:19 Rx2 | 3 BMU, 30” box | | Ezra | 9:06 Rx2 | BMU 30” Box | | Emily S | 9:18 Rx2 | 3 BMU, 24” | | Chad | 9:55 Rx2 | 1 BMU | | Veronica | 4.57 Rx3 | 10 round jumping pull up and box jump | | Alice | 4:08 Rx3 | | | Eli | 4:23 Rx3 | | | Alex D | 5:08 Rx3 | 10 rounds: 3 jumping chest to bar/4 box jumps 20” | | Julia F | 5:48 Rx3 | 10 reds, 24” box | | Angi | 6:39 Rx3 | | | Kristie | 6:39 Rx3 | | | Harley | 6:50 Rx3 | Pull-ups, 24” box | | Alicia | 6:51 Rx3 | 10 rds, 16” box | | Nick Ga | 7:08 Rx3 | 10 rds, 30” box | | Maddy | 8:14 Rx3 | | | Jen | 8:20 Rx3 | | | Diane | 8:20 Rx3 | | | Jonathan H | 8:50 Rx3 | | | Lindsey C | 9:20 Rx3 | C2B attempts, 24” box | | Steven W | 10:38 Rx3 | | | Jason | 🥉 | ModWod | | Thomas C | 🏆🦿 Rx2 | | | Katie E | 🏅 | ALT WOD |
|
250812 POST-WOD SKILL
(Weight, Rx2, Rx3)
Post workout:
Work up to a heavy set of 3 weighted pull-ups and 3 weighted dips
| 1st | 15 Rx | Emily S Tue, Aug 12, 2025 | | 1st | 70 Rx | Jeremy Tue, Aug 12, 2025 | | 2nd | 55 Rx | Justin U Tue, Aug 12, 2025 | | 3rd | 53 Rx | Evan B Tue, Aug 12, 2025
Caleb Nu Tue, Aug 12, 2025 |
| Jeremy | 70 Rx | | | Justin U | 55 Rx | | | Caleb Nu | 53 Rx | | | Evan B | 53 Rx | | | Thomas B | 35 Rx | | | Emily S | 15 Rx | | | Kori | ✔️ Rx | | | Tom | Muh body Rx | |
|
250812 OPTIONAL STAMINA
(Calories)
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub-60 RPMs
NOTES:
-Use a C2 bike, Assault bike, or Echo bike.
-Try for 150 or more calories across the entire effort.
| Thomas B | 188.3 Rx | | | Alex D | 112 Rx | |
|
250812 OPTIONAL ACCESSORY
(Reps)
2 sets for reps:
:15 rest
:45 sit-ups
:15 rest
1:00 sandbag bear-hug hold (100/150 lb)
2:00 rest
NOTES:
-Perform the weighted sit-ups with a medicine ball. Using an AbMat (or anything to fill the arch in your lower back) is recommended, but not required.
-Complete as many reps as possible of the weighted sit-ups and then the unweighted sit-ups in 45 seconds each.
-Finish each set with a 1-minute unbroken sandbag bear-hug hold. Reduce the load of the bag as needed to comfortably complete both sets unbroken.
|
250812 AT-HOME WOD
(Time)
At-home option:
10 rounds for time of:
3 double-dumbbell devils presses (35/50 lb)
4 object jumps (20/24 in)
– Jump over or onto the object.
|
