Daily WOD
 | Mon, Sep 8 2025 |  |
| 250908 POST-WOD SKILL | 250908 AT-HOME WOD | 250908 METCON | 250908 OPTIONAL ACCESSORY I | 250908 OPTIONAL ACCESSORY II |
250908 POST-WOD SKILL
(Check In)
Post-workout accessory
3 sets:
10-15 GHD sit-ups
| Kori | Yes | Yes | | Adam | Yes | | | Megan S | Yes | | | Cooper s | Yes | | | Chad | Yes | | | Mike | Yes | | | Justin U | Yes | Yes | | Dale | Yes | Yes | | Tom | Yes | | | Alex D | Yes | Yes | | Jeremy | Yes | Yes | | Thomas B | Yes | | | Gavin | Yes | 15, 10, 10 | | Kelly S | Yes | Yes | | Emily S | Yes | | | Carlie | Yes | Yes |
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250908 AT-HOME WOD
(Time)
At-home option:
20-16-12-8-4 reps for time of:
Alternating dumbbell renegade rows (35/50 lb)
Dumbbell front squats
– Use two dumbbells.
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250908 METCON
(Time, Sc, Fnd)
For time:
5 rope climbs (15/15 ft)
12 front squats (125/185 lb)
4 rope climbs
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat
Rx2: 12 front squats (95/135 lb)
4 rope climbs (15/15 ft)
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat
Rx3: 5 pull-to-stands
12 front squats (45/65 lb)
4 pull-to-stands
9 front squats
3 pull-to-stand
6 front squats
2 pull-to-stands
3 front squats
1 pull-to-stand
1 front squat
Masters 55+:
5 rope climbs (12/12 ft)
12 front squats (95/135 lb)
4 rope climbs
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat
Intended Stimulus:
-7:00-11:00.
-Come off the rope at the bottom of each rope climb and get back on quickly.
-Front squats in 1-2 sets.
-Use racks for the front squats if you are able. Otherwise, review the power clean in the warm-up and have athletes take the barbell from the ground.
| 1st | 9:16 Rx | Emily S Mon, Sep 8, 2025 | | 2nd | 11:27 Sc | Cecy Mon, Sep 8, 2025 | | 3rd | 11:50 Sc | Kelly S Mon, Sep 8, 2025 | | 1st | 7:54 Rx | Willy Mon, Sep 8, 2025 | | 2nd | 9:33 Rx | Ezra Mon, Sep 8, 2025 | | 3rd | 9:37 Rx | Justin U Mon, Sep 8, 2025 |
| Willy | 7:54 Rx | | | Emily S | 9:16 Rx | | | Ezra | 9:33 Rx | | | Justin U | 9:37 Rx | | | Thomas C | 6:19 Sc | | | Mike | 7:30 Sc | | | Chad | 7:45 Sc | | | Thomas B | 7:58 Sc | RX reps and climbs | | Tom | 8:51 Sc | | | Andrew | 8:57 Sc | | | Cooper T | 9:47 Sc | | | Gavin | 10:38 Sc | 135# front squats, all else Rx | | Cecy | 11:27 Sc | | | Kelly S | 11:50 Sc | | | Christine | 12:17 Sc | 2 or 3 climbs were about 13’ 😅 | | Alex D | 5:14 Fnd | #95 | | Kristen | 5:25 Fnd | #95 ring rows 12,9,6,3 | | Kherri | 5:51 Fnd | #105 strict pull up | | Emma L | 6:21 Fnd | | | Cooper s | 6:23 Fnd | 135# | | Megan S | 6:31 Fnd | 75# | | Greg U | 6:54 Fnd | Rope Climbs/Pulls 95# | | Kori | 7:10 Fnd | 75# | | Julie | 7:30 Fnd | 50# | | Laura B | 7:36 Fnd | | | Deanna | 7:46 Fnd | Double pull to stand | | Kristie | 8:35 Fnd | | | Angi | 8:47 Fnd | | | Denisha | 8:48 Fnd | Scale | | Lindsey C | 9:14 Fnd | Rx2 reps/weight, 1/2 rope climbs | | Dale | 9:36 Fnd | 95#, 1/2 RC | | Alicia | 10:26 Fnd | 65#, 1/2 RC | | Alice | 11:28 Fnd | | | Susan | 11:28 Fnd | | | Jeremy | 5:50 | Weighted strict pull-ups - 53# & double reps / 185# Front squat from the floor | | Adam | 6:30 | 95# | | Veronica | 6:40 | Scale #75 | | Blake P | 7:30 | 135#, 200m run for RC | | Dana F | 7:36 | Scale #65 | | Madelyne | 7:38 | Scale 55lb half rope climb | | McKenzie | 7:57 | 125lb scale | | Lyndsie | 8:02 | Scale | | Megan M | 9:12 | 95# half rope climb | | Carlie | 9:58 | Wall Walks & #125 | | Melinda | 10:16 | Scale | | Gabriela | 11:00 | Scale |
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250908 OPTIONAL ACCESSORY I
(Time)
21-15-12-9-6-3 reps for time:
Strict ring dips
– Perform a sled pull after every round (100 ft).
NOTES:
-Use a sled pull load that forces you to grind to get the effort done! Attach a rope or a ring with a strap to the sled and backpedal.
-You should be able to complete the round of 21 ring dips in 5 sets or less. If this seems unrealistic, scale the reps or perform the reps with foot or band assistance.
-Complete the workout 20 minutes or less. Advanced athletes should push to finish in under 15 minutes.
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250908 OPTIONAL ACCESSORY II
(Check In)
EMOM 15:
Min. 1 | :40 dumbbell Romanian deadlifts (35/50 lb)
Min. 2 | :40 hollow hold
Min. 3 | :40 banded side steps
NOTES:
-Finish off your core and posterior chain with 15 minutes of 40 seconds of work followed by 20 seconds of rest. During the work intervals, move with purpose and control. Take your time and feel which muscles you’re recruiting as you focus on completing the best range of motion possible. The dumbbell weight for today should be light to moderate.
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