Daily WOD
 | Tue, Dec 9 2025 |  |
| 251209 AT HOME WOD | 251209 OPTIONAL STRENGTH | 251209 METCON | 251209 OPTIONAL SKILL | 251209 PRE WOD STRENGTH | Other Results |
251209 AT HOME WOD (Rounds) At-home option: AMRAP 7: 10 dumbbell power cleans (35/50 lb) 10 triple-unders – Use two dumbbells.
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251209 OPTIONAL STRENGTH (Weight) Snatch Wave 1: 75% x 3 80% x 2 85% x 1 Wave 2: 80% x 2 85% x 2 90% x 1 Wave 3: 85% x 1 90% x 1 95% x 1 Heavy single x 1 Notes -Welcome to week four of this 2025 Strength 1 lifting cycle, where we’ll continue following the same wave-loading template as our previous cycle. Next week will be a deload week, and then in week six, we will test our 1-rep snatch. -For the percentages, use a recent max or heavy single. -If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps. -Rest as needed between percentages and waves.
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251209 METCON (Rounds, Int, Sc) AMRAP 7: 3 power cleans (155/225 lb) 10 triple-unders Rx2: 3 power cleans (125/185 lb) 10 double-unders Rx3: 3 power cleans (55/75 lb) 10 single-unders Masters 55+ option: AMRAP 7: 3 power cleans (105/155 lb) 10 double-unders Intended Stimulus -4-7 rounds. -Challenging power clean loading; quick singles. -Triple-unders in under 1:00.
| 1st | 9+3 Int | McKenzie Tue, Dec 9, 2025 | | 2nd | 9+2 Int | Kori Tue, Dec 9, 2025 | | 3rd | 8+3 Int | Kherri Tue, Dec 9, 2025 | | 1st | 7+3 Rx | Ron Tue, Dec 9, 2025 | | 2nd | 5+10 Rx | Jeremy Tue, Dec 9, 2025 | | 3rd | 2+6 Rx | Willy Tue, Dec 9, 2025 |
| Ron | 7+3 Rx | Masters | | Jeremy | 5+10 Rx | | | Willy | 2+6 Rx | | | McKenzie | 9+3 Int | | | Kori | 9+2 Int | | | Mike | 9 Int | | | Evan B | 9 Int | | | Kherri | 8+3 Int | | | Emily S | 8+2 Int | | | Lindsey C | 8+1 Int | | | Tom | 8 Int | 225# for 1 rd | | Chad | 7 Int | | | Cooper T | 6+3 Int | | | Cayla | 6+1 Int | Solo on 12/11 | | Thomas B | 6 Int | | | John R | 6 Int | | | Jake D | 5+1 Int | | | Scott P | 15 Sc | 20 singles | | Elizabeth | 15 Sc | | | Alicia | 13 Sc | 85# | | Aliza | 11 Sc | 65# | | Carlie | 10+1 Sc | 105#, du | | Adam | 10 Sc | | | Deanna | 9+2 Sc | 95#, 20 su | | Gabriela | 9 Sc | 70# | | Melinda | 8+3 Sc | 60# | | Megan S | 8+1 Sc | 85#, 20 singles | | Emily Bo | 8 Sc | 75 | | Grace | 8 Sc | 60# | | Veronica | 8 Sc | 85# | | Cecy | 7+10 Sc | 75#, du | | Kelly S | 7+3 Sc | 105#, 20 su | | Andrew | 7+3 Sc | 185#, 25 su | | Diane | 7 Sc | 90#, du | | Jen | 6+10 Sc | | | Erika R | 6+2 Sc | 115#, du | | Emma L | 6 Sc | 70#, practiced du | | Allan | 5+3 Sc | 105#, du | | Alex D | 5+1 Sc | 115# | | Steven W | 5 Sc | 115# | | Trey W | 5 Sc | 155#, du | | Jeanne | 8 | 85 20SU | | Julia F | 8 | 105 doubles | | Justin U | 7+1 | 185# 30SU | | Trina | 7 | 105 - 30SU | | Megan M | 6+2 | 105 dubs | | Harley | ✅ | scaled |
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251209 OPTIONAL SKILL (Time) On a 15:00 clock: Work on front and back levers – Rest as needed between efforts. Notes -Front lever | Front of your body facing the rings. -Back lever | Back side of your body facing the rings. -For both movements, start from an inverted hang on the rings, squeeze your abs and glutes hard, and slowly lower yourself into the desired position while keeping your body in a straight line. -Don’t be discouraged if the first few times you pass right through the position without being able to stop. -If you can’t stop yourself from reaching the ground with your feet before you let go of the rings.
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251209 PRE WOD STRENGTH (Weight) Pre-workout strength On a 10:00 clock: Build to a heavy power clean single
| 1st | 155 Rx | Lindsey C Tue, Dec 9, 2025 Kori Tue, Dec 9, 2025 | | 2nd | 145 Rx | Kherri Tue, Dec 9, 2025 Emily S Tue, Dec 9, 2025 McKenzie Tue, Dec 9, 2025 | | 3rd | 135 Rx | Carlie Tue, Dec 9, 2025 Julia F Tue, Dec 9, 2025 | | 1st | 305 Rx | Jeremy Tue, Dec 9, 2025 | | 2nd | 275 Rx | Chad Tue, Dec 9, 2025 | | 3rd | 265 Rx | Cooper T Tue, Dec 9, 2025 |
| Jeremy | 305 Rx | | | Chad | 275 Rx | | | Cooper T | 265 Rx | | | Willy | 260 Rx | | | Evan B | 255 Rx | | | Mike | 245 Rx | | | Tom | 245 Rx | | | John R | 215 Rx | | | Thomas B | 210 Rx | | | Justin U | 205 Rx | | | Jake D | 205 Rx | | | Andrew | 185 Rx | | | Trey W | 175 Rx | | | Ron | 170 Rx | | | Kori | 155 Rx | | | Lindsey C | 155 Rx | | | McKenzie | 145 Rx | | | Emily S | 145 Rx | | | Kherri | 145 Rx | | | Julia F | 135 Rx | | | Carlie | 135 Rx | | | Alex D | 130 Rx | | | Megan M | 125 Rx | | | Trina | 125 Rx | | | Megan S | 120 Rx | | | Erika R | 120 Rx | | | Kelly S | 120 Rx | | | Harley | 120 Rx | | | Steven W | 115 Rx | | | Allan | 115 Rx | | | Deanna | 110 Rx | | | Scott P | 105 Rx | | | Diane | 105 Rx | | | Alicia | 102.5 Rx | | | Jeanne | 100 Rx | | | Veronica | 100 Rx | | | Cecy | 95 Rx | | | Jen | 90 Rx | | | Gabriela | 90 Rx | | | Emma L | 90 Rx | | | Aliza | 85 Rx | | | Emily Bo | 80 Rx | | | Grace | 75 Rx | | | Elizabeth | 65 Rx | | | Melinda | 60 Rx | |
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