DAILY WOD
 | Mon, Sep 22 2025 |  |
| 250922 METCON | 250922 POST-WOD SKILL | 250922 AT-HOME WOD | 250922 OPTIONAL SKILL | 250922 OPTIONAL CHAD1000X TRAINING WEEK 3 | Other Results |
250922 METCON (Weight, Rx2, Rx3) On a 17:00 clock: For time: 1,600-m run In the time remaining: Find a 3-rep-max shoulder press Rx2: Same as Rx'd Rx3: 800-m run Intended Stimulus: -Two-part workout with a hard conditioning test followed by an upper-body pressing test in a fatigued state. -Run effort in under 10:00. -At least 3 attempts on the shoulder press.
| 1st | 100 Rx | Lindsey C Mon, Sep 22, 2025 | | 2nd | 95 Rx | McKenzie Mon, Sep 22, 2025 | | 3rd | 90 Rx | Julia F Mon, Sep 22, 2025 | | 1st | 205 Rx | Jason Mon, Sep 22, 2025 | | 2nd | 195 Rx | Ezra Mon, Sep 22, 2025 | | 3rd | 175 Rx | Thomas C Mon, Sep 22, 2025 |
| Jason | 205 Rx | 11:00 mile | | Ezra | 195 Rx | 7:25 | | Thomas C | 175 Rx | 7:51 - 5000m echo bike | | Mike | 165 Rx | 8:07 mile | | Nick Ga | 165 Rx | 6005 m bike in 10 minutes | | Caleb Nu | 165 Rx | 8:50 | | Justin U | 160 Rx | 8:20 mile | | Chad | 155 Rx | 8:08 mile | | Andrew | 150 Rx | 8:00 - 2000m row | | Tom | 147.5 Rx | 8:06 | | Cooper T | 145 Rx | 7:13 | | Thomas B | 145 Rx | 7:02 | | Adam | 135 Rx | 9:08 mile | | Trey W | 135 Rx | 8:56 | | Ron | 130 Rx | 8:29 - 5000m airbike | | Gavin | 125 Rx | 8:40 | | Greg U | 115 Rx | 9:30 | | Eddie | 105 Rx | 8:30 - 2000m row | | Kim | 100 Rx | 8:14 - 5000m airbike | | Lindsey C | 100 Rx | 9:30 | | McKenzie | 95 Rx | 8:42 | | Julia F | 90 Rx | 7:47 | | Kristen | 85 Rx | 1400m 13:30 | | Lyndsie | 80 Rx | 9:03 | | Mindy | 75 Rx | 11:30 | | Maddy | 72.5 Rx | 9:08 mile | | Deanna | 72.5 Rx | 8:06 | | Kelly S | 72.5 Rx | 8:52 | | Jeanne | 70 Rx | 9:20mile | | Taylor B | 70 Rx | 10:08 | | Diane | 70 Rx | 9:32 | | Alicia | 70 Rx | 10:29 | | Veronica | 70 Rx | 6:19 - 3500m airbike | | Christine | 67.5 Rx | 8:26 | | Rylie | 65 Rx | 9:08 | | Jenny | 65 Rx | 1600m row - 9:00 | | Aidan | 65 Rx | 11:01 + baby and stroller and pregnant | | Rebecca P | 65 Rx | 10:29 | | Tori | 60 Rx | 9:00 | | Dana F | 60 Rx | 9:30 | | Emma L | 60 Rx | 7:57 - 1200m | | Madelyne | 57.5 Rx | 8:42 | | Pam | 55 Rx | 1000m - 10:00 | | Gabriela | 55 Rx | 8:00 | | Jen | 50 Rx | 10:18 mile | | Candi | 50 Rx | 1200m - 9:58 | | Susan | 37.5 Rx | 1000m - 10:00 | | Laura B | 35 Rx | 9:15 - 1600m row | | Eli | 25 Rx | 9:19 | | Melinda | 35 Rx2 | 1000m - 8:23 |
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250922 POST-WOD SKILL (Weight) Post-workout strength Every 2:30 x 3 sets: :30 max-rep DB bench presses – Use a challenging load for :30 seconds of continuous movement.
| 1st | 50 Rx | McKenzie Mon, Sep 22, 2025 | | 2nd | 25 Rx | Taylor B Mon, Sep 22, 2025 Lyndsie Mon, Sep 22, 2025 | | 3rd | 20# Rx | Christine Mon, Sep 22, 2025 | | 1st | 50 Rx | Thomas B Mon, Sep 22, 2025 Nick Ga Mon, Sep 22, 2025 Justin U Mon, Sep 22, 2025 | | 2nd | 35 Rx | Greg U Mon, Sep 22, 2025 Gavin Mon, Sep 22, 2025 |
| Justin U | 50 Rx | | | Nick Ga | 50 Rx | | | Thomas B | 50 Rx | | | McKenzie | 50 Rx | | | Gavin | 35 Rx | 16, 15, 14 | | Greg U | 35 Rx | | | Lyndsie | 25 Rx | | | Taylor B | 25 Rx | 15, 10, 7 | | Christine | 20# Rx | | | Kristen | 15 Rx | | | Tori | 15 Rx | | | Melinda | 15 Rx | | | Gabriela | 15 Rx | |
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250922 AT-HOME WOD (Reps) At-home option: On a 17:00 clock: For time: 1,600-meter run In the time remaining: Complete 3 max sets of dumbbell shoulder presses (35/50 lb) – Score is the total number of reps completed.
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250922 OPTIONAL SKILL (Check In) EMOM 10: 2-4 bar muscle-ups NOTES: -Maintain a consistent number of bar muscle-ups throughout the entire EMOM. -If you do not yet have bar muscle-ups, practice the most challenging pulling movement that you do have. Choose from chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows.
| Thomas B | Yes | | | Veronica | Yes | Yes |
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250922 OPTIONAL CHAD1000X TRAINING WEEK 3 (Reps) 8 rounds for reps: :20 box step-ups (20/20 in) :10 rest Rest 2:00 4 rounds for reps: :20 ruck-weighted walking lunges (35/45 lb) :10 rest NOTES: -8:00 (including rest). -Use a box height and loading consistent with how you plan to tackle CHAD1000X on Nov. 11. -Beginner: No rucksack; pick the height of the step-ups. -Intermediate: 20/30-lb rucksack; pick the height of the step-ups. -Rx’d: 35/45-lb rucksack; use a 20-inch box for step-ups.
| Thomas B | Yes Rx | 50lb | | Veronica | Yes Rx | |
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