DAILY WOD
 | Mon, Aug 18 2025 |  |
| 250818 METCON | 250818 POST-WOD ACCESSORY WORK | 250818 AT-HOME WOD | 250818 OPTIONAL STRENGTH I | 250818 OPTIONAL STRENGTH II | Other Results |
250818 METCON (Reps, Rx2, Rx3) 5 x 3:00 rounds: 400/500-m row Max KB swings (53/70 lb) – Rest 1:00 between rounds. Rx2/Masters 55+: (35/53 lb) Rx3: 250/300-m row; (18/26 lb) Intended Stimulus: -Row efforts in 2:30 or less for :30+ for swings. -10+ reps/round. -Row substitutions | 900/1,250-m Echo bike, 400-m run
| 1st | 119 Rx | Emily S Mon, Aug 18, 2025 | | 2nd | 101 Rx | Lindsey C Mon, Aug 18, 2025 Katie E Mon, Aug 18, 2025 | | 3rd | 85 Rx | Maddy Mon, Aug 18, 2025 | | 1st | 112 Rx | Jeremy Mon, Aug 18, 2025 | | 2nd | 108 Rx | Ezra Mon, Aug 18, 2025 | | 3rd | 95 Rx | Tom Mon, Aug 18, 2025 |
| Emily S | 119 Rx | on 8/19 | | Jeremy | 112 Rx | | | Ezra | 108 Rx | | | Katie E | 101 Rx | | | Lindsey C | 101 Rx | 8/19 | | Tom | 95 Rx | 500m ski | | Mike | 92 Rx | | | Maddy | 85 Rx | | | Willy | 85 Rx | 500m skier | | Jason | 83 Rx | | | Cooper T | 73 Rx | | | John R | 68 Rx | | | Chad | 65 Rx | | | McKenzie | 65 Rx | 400m | | Andrew | 55 Rx | | | Jessica L | 55 Rx | | | Evan B | 21 Rx | Ski 🤢 | | Dana F | 134 Rx2 | | | Eli | 134 Rx2 | | | Carlie | 121 Rx2 | 44lb | | Rylie | 112 Rx2 | | | Kherri | 112 Rx2 | | | Kelly P | 105 Rx2 | | | Megan M | 102 Rx2 | | | Christine | 97 Rx2 | | | Kristen | 95 Rx2 | | | Alex D | 94 Rx2 | | | Julia F | 92 Rx2 | 400m run | | Cecy | 88 Rx2 | | | Veronica | 88 Rx2 | 400m 35# kb | | Justin U | 81 Rx2 | | | Nick Ga | 80 Rx2 | 1250m bike 53# | | Megan S | 79 Rx2 | | | Diane | 74 Rx2 | | | Gavin | 72 Rx2 | | | Kori | 70 Rx2 | | | Greg U | 65 Rx2 | | | Eddie | 64 Rx2 | 44lb 500m | | Thomas B | 62 Rx2 | 62lb, 500m run | | Ron | 55 Rx2 | | | Jacob L | 52 Rx2 | | | Elizabeth | 150 Rx3 | 25 | | Denisha | 138 Rx3 | | | Kristie | 133 Rx3 | 18# | | Angi | 132 Rx3 | 22# | | Melissa J | 104 Rx3 | 30#, 1:30 row | | Deanna | 104 Rx3 | 35lb 400skier | | Mindy | 100 Rx3 | 30# Rx ski | | Taylor B | 97 Rx3 | 400m 30# | | Kelly S | 95 Rx3 | | | Alicia | 90 Rx3 | 18# | | Emma L | 89 Rx3 | 400m | | Pam | 83 Rx3 | 15# | | Julie | 63 Rx3 | 400m, 25# | | Alice | 50 Rx3 | 26# | | Jen | 124 | 400m row 26# | | Rebecca P | 124 | 300m 40lb | | Stephen | 50 | 2min row 40# | | Jessica T | 🥇 | scaled |
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250818 POST-WOD ACCESSORY WORK (Weight) Post-workout accessory work 3 sets: 7 single-arm KB suitcase deadlifts, right 7 single-arm KB suitcase deadlifts, left – Rest 1:00 between sets.
| 1st | 53 Rx | McKenzie Mon, Aug 18, 2025 Katie E Mon, Aug 18, 2025 | | 2nd | 44 Rx | Carlie Mon, Aug 18, 2025 | | 3rd | 25 Rx | Megan S Mon, Aug 18, 2025 | | 1st | 70 Rx | Jason Mon, Aug 18, 2025 | | 2nd | 62 Rx | Justin U Mon, Aug 18, 2025 | | 3rd | 53 Rx | Thomas B Mon, Aug 18, 2025 Gavin Mon, Aug 18, 2025 Greg U Mon, Aug 18, 2025 |
| Jason | 70 Rx | | | Justin U | 62 Rx | | | Katie E | 53 Rx | | | Greg U | 53 Rx | | | McKenzie | 53 Rx | | | Gavin | 53 Rx | | | Thomas B | 53 Rx | | | Carlie | 44 Rx | | | Megan S | 25 Rx | |
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250818 AT-HOME WOD (Time) At-home option: 5 x 3:00 rounds: 500-m run Max alternating DB hang snatches (35/50 lb) – Rest 1:00 between rounds.
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250818 OPTIONAL STRENGTH I (Weight) Snatch Wave 1: 70% x 3 75% x 2 80% x 1 Wave 2: 75% x 3 80% x 2 80% x 1 Wave 3: 80% x 3 85% x 2 90% x 1 NOTES: -Welcome to week one of the next 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the snatch (power or squat) following the same wave-loading template used for the clean and jerk in our previous cycle. Week five will be a deload week and then in week six, we will test our 1-rep snatch. -For the percentages, use a recent max or heavy single. -If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps. -Rest as needed between percentages and waves.
| McKenzie | 100 Rx | | | Thomas B | 55 Rx | Technique work |
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250818 OPTIONAL STRENGTH II (Weight) 5 sets: 5 bench presses 10 deficit push-ups NOTES: -Increase loading across as many sets as possible. -Perform push-ups to the deepest deficit that allows you to maintain unbroken reps. -Rest 2:00-3:00 between sets. -Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.
| Tom | 185 Rx | | | Thomas B | 155 Rx | | | McKenzie | 105 Rx | | | Emily S | 100 Rx | |
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