DAILY WOD
 | Mon, Dec 15 2025 |  |
| 251215 METCON | 251215 OPTIONAL STRENGTH | 251215 POST WOD ACCESSORY | 251215 OPTIONAL CORE CONDITIONING |
251215 METCON (Time, Rx2, Rx3) 3 rounds for time: 400-m run 30 double-DB push presses (25/35 lb) Rx2/Masters 55+: 400-m run 20 double-DB push presses (25/35 lb) Rx3: 400-m run 15 double-DB push presses (15/20 lb) Intended Stimulus -9:00-12:00. -Run efforts in 2:15 or less. -Push presses in 1-3 sets. -Couplet with minimal movement interference.
| 1st | 10:09 Rx | Emily S Mon, Dec 15, 2025 | | 2nd | 10:46 Rx | Alex D Mon, Dec 15, 2025 | | 3rd | 11:21 Rx | Deanna Mon, Dec 15, 2025 | | 1st | 7:30 Rx | Jeremy Mon, Dec 15, 2025 | | 2nd | 7:38 Rx | Willy Mon, Dec 15, 2025 | | 3rd | 8:05 Rx | Walker Mon, Dec 15, 2025 |
| Jeremy | 7:30 Rx | Bike | | Willy | 7:38 Rx | | | Walker | 8:05 Rx | 30# | | Thomas B | 9:11 Rx | | | Evan B | 9:40 Rx | | | Emily S | 10:09 Rx | | | Mike | 10:16 Rx | | | Kim | 10:46 Rx | | | Alex D | 10:46 Rx | Bike | | Chad | 10:50 Rx | | | Ron | 10:58 Rx | Masters | | Deanna | 11:21 Rx | | | Kherri | 11:26 Rx | Row | | Cooper T | 11:32 Rx | | | Greg U | 11:33 Rx | Masters Rx | | Jessica L | 12:18 Rx | | | Cayla | 12:23 Rx | | | Gavin | 12:55 Rx | | | Katie E | 13:25 Rx | 500m row | | Veronica | 9:03 Rx2 | 25lb bike | | Adam | 9:15 Rx2 | 30# | | Mariah | 9:48 Rx2 | 20lb bike | | Mari | 9:54 Rx2 | | | Christine | 10:11 Rx2 | | | Mindy | 10:48 Rx2 | | | Lyndsie | 10:57 Rx2 | | | Carlie | 11:25 Rx2 | 500m row | | Dale | 11:30 Rx2 | | | Jake D | 11:57 Rx2 | 1st round RX | | Eddie | 11:58 Rx2 | 30lb | | Megan M | 12:34 Rx2 | | | Diane | 12:35 Rx2 | | | Kelly S | 14:15 Rx2 | | | Alicia | 7:37 Rx3 | W/ 20# | | Elizabeth | 9:21 Rx3 | | | Emily Bo | 10:04 Rx3 | 15lb 20 reps | | Megan S | 10:36 Rx3 | ❄️ Brrrrrr | | Aniki | 10:49 Rx3 | | | Alice | 10:50 Rx3 | | | Candi | 10:51 Rx3 | | | Susan | 10:53 Rx3 | | | Dana F | 11:09 Rx3 | 500m row/30 push press | | Julie | 12:08 Rx3 | | | Taylor A | 13:30 Rx3 | 15lb drop to 10lb 30 reps 400m run | | David | 14:00 Rx3 | 30reps | | Kori | 12:39 | 500m Row 30db pp 25# |
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251215 OPTIONAL STRENGTH (Time) For time: 800-meter sled drag (25/45 lb) Notes -Attach a rope or a ring strap to the sled, face the sled, and walk backward to accumulate 800 meters. -The weight should allow for a smooth, steady pace across the entire distance. -Plan to spend around 20 minutes on this workout.
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251215 POST WOD ACCESSORY (Check In) Post-workout accessory Accumulate: 100 empty barbell good mornings
| Katie E | Yes | | | Kori | Yes | Yes | | Megan S | Yes | | | Greg U | Yes | | | Cooper T | Yes | | | Mari | Yes | | | Candi | Yes | | | Mindy | Yes | | | Alice | Yes | | | Ron | Yes | | | Christine | Yes | | | Diane | Yes | | | Aniki | Yes | | | Elizabeth | Yes | | | Alicia | Yes | | | Susan | Yes | | | Carlie | Yes | Yes | | Thomas B | Yes | | | Kelly S | Yes | | | Alex D | Yes | | | Deanna | Yes | | | Veronica | Yes | | | Mariah | Yes | | | Lyndsie | Yes | | | Gavin | Yes | | | David | Yes | | | Emily Bo | Yes | |
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251215 OPTIONAL CORE CONDITIONING (Rounds) AMRAP 8: 15 GHD sit-ups :30 plank hold Notes/Stimulus & Goals -4-6 rounds. -GHD sit-ups in :40 or less. -Unbroken plank holds on forearms.
| Thomas B | 5+10 Rx | | | Kori | 4 Rx | | | Carlie | 4 | Alt Vups |
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