DAILY WOD
 | Fri, Sep 19 2025 |  |
 | Gymversary: Rebecca P(2) & Kelly P(2) |
| 250919 PARTNER METCON | 250919 POST-WOD SKILL | 250919 AT-HOME WOD | 250919 OPTIONAL CHAD1000X TRAINING WEEK 2 | 250919 OPTIONAL ACCESSORY |
250919 PARTNER METCON (Reps, Rx2, Rx3) AMRAP 10 with a partner: Max-cal on any machine – Non-working partner holds a plank. Rx2: Same as Rx'd Rx3: – Non-working partner holds a plank from the knees. Intended Stimulus: -Partner sprint intervals for max calories. -Athlete's choice of machine. -Non-working partner holds a plank; switch as needed. -Retest from May 12, 2024.
| 1st | 179 Rx | Katie E Fri, Sep 19, 2025 Kori Fri, Sep 19, 2025 | | 2nd | 158 Rx | Julia F Fri, Sep 19, 2025 | | 3rd | 147 Rx | Maddy Fri, Sep 19, 2025 | | 1st | 212 Rx | Thomas B Fri, Sep 19, 2025 Tom Fri, Sep 19, 2025 | | 2nd | 200 Rx | Cooper T Fri, Sep 19, 2025 Jason Fri, Sep 19, 2025 | | 3rd | 179 Rx | Justin U Fri, Sep 19, 2025 |
| Tom | 212 Rx | Row | | Thomas B | 212 Rx | Row | | Jason | 200 Rx | With Coop | | Cooper T | 200 Rx | | | Kori | 179 Rx | Justin/katie | | Justin U | 179 Rx | | | Katie E | 179 Rx | Kori/Justin | | Julia F | 158 Rx | | | Chad | 152 Rx | | | Mike | 152 Rx | | | Nick Ga | 147 Rx | | | Maddy | 147 Rx | | | Greg U | 145 Rx | | | Diane | 145 Rx | | | Megan S | 138 Rx | Row | | Adam | 138 Rx | | | Eddie | 136 Rx | Row | | Deanna | 136 Rx | Ski | | Madelyne | 136 Rx | Ski | | Jessica L | 135 Rx | | | Jesse T | 135 Rx | | | Christine | 128 Rx | Row | | Alicia | 128 Rx | Row | | Kelly P | 128 Rx | Row | | Rebecca P | 128 Rx | Row | | Megan M | 128 Rx | Row | | Veronica | 128 Rx | Row | | Denisha | 127 Rx | | | Mari | 127 Rx | | | Ron | 112 Rx | Ski | | Dale | 112 Rx | Ski | | Melinda | 98 Rx | | | Gabriela | 98 Rx | | | Pam | 63 Rx | Airbike | | Alice | 63 Rx | Airbike | | Susan | 63 Rx | Airbike |
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250919 POST-WOD SKILL (Weight) Post-workout For load: 3-3-3-3-3-3-3 Weighted dip
| Thomas B | 65 Rx | | | Justin U | 55 Rx | | | Tom | 44 Rx | | | Dale | 27.5 Rx | Only 6 rounds & 108 walking lunges | | Greg U | 15 Rx | | | Jessica L | 5 Rx | | | Kori | ✔️ Rx | | | Katie E | ✔️ | I weigh enough- bench dips | | Diane | Bands Rx | | | Jesse T | ✅ Rx | | | Pam | ✅ Rx | | | Christine | ✅ Rx | | | Alice | ✅ Rx | | | Alicia | ✅ Rx | | | Susan | ✅ Rx | | | Kelly P | Band Rx | | | Eddie | ✅ Rx | | | Rebecca P | Band Rx | | | Megan M | Band Rx | | | Veronica | Band Rx | | | Madelyne | ✅ Rx | |
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250919 AT-HOME WOD (Reps) At-home option: AMRAP 10 with a partner: Max shuttle runs – 1 shuttle run is 25 feet out and 25 feet back. – Non-working partner holds a plank. – Switch as needed.
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250919 OPTIONAL CHAD1000X TRAINING WEEK 2 (Time) For time: 150 weighted step-ups (35/45-lb rucksack) NOTES: -10:00-15:00* Aim to maintain an average pace of at least 10 step-ups per minute. -Use a box height and loading consistent with how you plan to tackle CHAD1000X on Nov. 11. -1) Beginner // No rucksack. You pick the height of the step-ups. -2) Intermediate // 20/30-lb rucksack. You pick the height of the step-ups. -3) Rx’d // 35/45-lb rucksack. Use a 20-inch box for step-ups.
| Thomas B | 7:52 Rx | 50lbs | | Justin U | 7:52 | 20# | | Megan M | 9:25 | 20# |
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250919 OPTIONAL ACCESSORY (Weight) 4 sets for load: 1:00 kettlebell front-rack hold 15 sumo-stance good mornings NOTES: -Use the heaviest pair of kettlebells possible to perform the entire 1-minute hold unbroken. This should be challenging but manageable. -Use an empty barbell on the first set of sumo stance good mornings. Then, add weight as long as the reps stay unbroken and snappy.
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