DAILY WOD
 | Fri, Sep 5 2025 |  |
 | Gymversary: Kori(7) & Emily Br(7) & Diane(7) & Susan(7) & Pam(7) |
| 250905 PRE-WOD SKILL | 250905 METCON | 250905 AT-HOME WOD | 250905 OPTIONAL STRENGTH | 250905 STAMINA |
250905 PRE-WOD SKILL (Check In) Pre-workout skill 8 rounds: :30 single-leg squats or challenging variation :30 rest
| Kori | Yes | Yes | | Jeanne | Yes | | | Debra | Yes | | | Taylor B | Yes | | | Megan S | Yes | | | Mike | Yes | | | Cooper s | Yes | | | Maddy | Yes | | | Nick Ga | Yes | | | Kristen | Yes | 6 rds | | Megan M | Yes | | | Dale | Yes | | | Julie | Yes | | | Thomas B | Yes | | | Veronica | Yes | | | Laura B | Yes | | | Alicia | Yes | | | Thomas C | Yes | | | Christine | Yes | |
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250905 METCON (Reps, Rx2, Rx3) AMRAP 10: 20 walking lunges 15 sit-ups 10 box jumps (20/24 in) Rx2: Same as Rx'd Rx3: 12 walking lunges; 10 sit-ups; 8 box step-ups (12/20 in) Intended Stimulus: -5-9 rounds. -Lunges in :20-1:00. -Sit-ups in :25-:45. -Box jumps in :20-:45. -Less-challenging movements in a shorter time domain to promote recovery amidst a week of challenging workouts.
| 1st | 305 Rx | Maddy Fri, Sep 5, 2025 | | 2nd | 276 Rx | Deanna Fri, Sep 5, 2025 | | 3rd | 269 Rx | Christine Fri, Sep 5, 2025 | | 1st | 450 Rx | Willy Fri, Sep 5, 2025 | | 2nd | 315 Rx | Mike Fri, Sep 5, 2025 | | 3rd | 313 Rx | Jeremy Fri, Sep 5, 2025 |
| Willy | 450 Rx | | | Mike | 315 Rx | | | Jeremy | 313 Rx | | | Thomas B | 306 Rx | | | Maddy | 305 Rx | | | Justin U | 284 Rx | | | Deanna | 276 Rx | | | Cooper s | 270 Rx | | | Christine | 269 Rx | | | Lindsey C | 253 Rx | | | Kherri | 250 Rx | | | Megan M | 245 Rx | | | Ezra | 237 Rx | | | Greg U | 230 Rx | | | Kori | 228 Rx | | | Kristen | 227 Rx | | | Nick Ga | 225 Rx | | | Jason | 220 Rx | | | Tom | 216 Rx | | | Alex D | 215 Rx | | | Jeanne | 214 Rx | | | Taylor B | 208 Rx | | | Veronica | 182 Rx | | | Alicia | 155 Rx | | | Gabriela | 122 Rx | | | Diane | 3 Rx | | | Eli | 265 Rx2 | | | Angi | 245 Rx3 | | | Dale | 245 Rx3 | Rx reps, step ups | | Laura B | 240 Rx3 | Plate jumps | | Megan S | 231 Rx3 | RX(2 rounds); RX3 (3 rounds) + 7 lunges | | Debra | 225 Rx3 | Rx reps | | Pam | 162 Rx3 | Rx reps | | Melinda | 139 Rx3 | 3x35# plate height jump | | Susan | 132 Rx3 | | | Alice | 130 Rx3 | | | Julie | 106 Rx3 | Box jumps | | Thomas C | 293 | Rx, Pluto push ups for box jumps | | Denisha | 167 | Scale |
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250905 AT-HOME WOD (Reps) At-home option: AMRAP 10: 20 walking lunges 15 sit-ups 10 box jumps (20/24 in)
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250905 OPTIONAL STRENGTH (Weight) Back squat 3-3-3-3-3+ NOTES: -Welcome to week three of this 2025 Strength 2 lifting cycle, where we continue to build strength in the back 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.
| Thomas B | 260 Rx | 245,250,250,255,260 | | Dale | 75,85,95,105,115 Rx | Bench 5x; 3x for 115 |
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250905 STAMINA (Check In) For time: 240/300-calorie C2 bike NOTES: -14:00-20:00. -Building stamina and endurance with a monostructural movement. -Choose a faster pace than you want, somewhere around 75 RPMs. Once you slow a little bit, hold no lower than 65 RPMs for the remainder of the workout. Lactic acid will set in, but push through the discomfort and get familiar with how hard you can push your body. -190/240-cal Assault or Echo Bike, 240/300-cal row, 240/300-cal ski
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