DAILY WOD
 | Fri, Dec 5 2025 |  |
| 251205 OPTIONAL STRENGTH | 251205 AT-HOME WOD | 251205 METCON | 251205 OPTIONAL ACCESSORY |
251205 OPTIONAL STRENGTH (Weight) Front squat 3-3-3-3-3+ Notes -Welcome to week three of the next 2025 Strength 2 lifting cycle, where we shift from the shoulder press to the front 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.
| Dale | 150 Rx | Sandbag carry. 100’ x 6 |
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251205 AT-HOME WOD (Time) At-home option: For time: 800-meter run 70 sit-ups 60 dumbbell swings (35/50 lb) 50 dumbbell goblet-hold lunges 40 burpees 400-meter run – Use a single dumbbell.
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251205 METCON (Time, Rx2, Rx3) For time: 65/80-cal ski 70 sit-ups 60 KB swings (35/53 lb) 50 KB goblet-hold lunges 40 burpees 20/30-cal ski RX2/Masters 55+: 50/65-cal ski 60 sit-ups 50 KB swings (35/53 lb) 40 KB goblet-hold lunges 30 burpees 15/20-cal ski RX3: 30/40-cal ski 40 foot-anchored sit-ups 30 KB swings (12/18 lb) 20 KB goblet-hold lunges 10 burpees 10/12-cal ski Intended Stimulus -23:00-28:00. -First ski in 5:00-7:00. -15-20 sit-ups per minute. -15-20 kettlebell swings per minute; large sets. -Consistent pace on the burpees. Final ski in under 2:00.
| 1st | 16:13 Rx | Emily S Fri, Dec 5, 2025 | | 2nd | 17:52 Rx | Deanna Fri, Dec 5, 2025 | | 3rd | 18:12 Rx | Kori Fri, Dec 5, 2025 | | 1st | 15:48 Rx | Willy Fri, Dec 5, 2025 | | 2nd | 16:37 Rx | Jeremy Fri, Dec 5, 2025 | | 3rd | 16:49 Rx | Carson C Fri, Dec 5, 2025 |
| Willy | 15:48 Rx | | | Emily S | 16:13 Rx | | | Jeremy | 16:37 Rx | | | Carson C | 16:49 Rx | | | Kim | 16:50 Rx | Masters | | Deanna | 17:52 Rx | | | Kori | 18:12 Rx | | | Tom | 19:21 Rx | | | Dale | 19:45 Rx | Masters | | Jessica T | 19:51 Rx | | | Harley | 20:29 Rx | | | Thomas B | 20:32 Rx | | | Jason | 20:35 Rx | | | Kelly P | 20:48 Rx | | | Carlie | 20:54 Rx | | | Cayla | 21:36 Rx | | | Christine | 21:48 Rx | | | Veronica | 22:18 Rx | | | Megan M | 22:32 Rx | | | Chad | 22:54 Rx | | | Katie E | 23:48 Rx | 1/2 GHD, 1/2 sit-ups | | Ron | 24:01 Rx | | | John R | 24:50 Rx | | | Jake D | 26:10 Rx | | | Diane | 15:55 Rx2 | 25# | | Evan B | 17:26 Rx2 | | | Blake P | 18:04 Rx2 | | | Alice | 18:54 Rx2 | 15# | | Taylor B | 21:26 Rx2 | | | Denisha | 22:28 Rx2 | 18# | | Elizabeth | 9:20 Rx3 | | | Greg U | 9:33 Rx3 | 35# | | Alicia | 9:43 Rx3 | | | Eddie | 9:58 Rx3 | 35#, burpee on box | | Caroline | 12:00 Rx3 | | | Pam | 12:26 Rx3 | | | John W | 14:00 Rx3 | 25# | | Melissa J | 14:13 Rx3 | RX2 except burpees | | Julie | 14:35 Rx3 | 26# | | Susan | 14:40 Rx3 | | | Mindy | 19:01 Rx3 | Rx2 reps, 22# | | Justin U | ✔️ | 12/4Wod 4rd+400m&2 climbs. Double SU, Bike |
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251205 OPTIONAL ACCESSORY (Check In) Accumulate: 75 weighted hip extensions Notes -Use a load that allows you to perform at least 15 reps without stopping. -You can increase the load across multiple sets, or you can use the same weight for all 75 reps.
| Greg U | Yes | Yes #20 | | Thomas B | Yes | 25 |
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