DAILY WOD
 | Wed, Dec 17 2025 |  |
 | Happy Birthday: Katie E & Cindy & Aliza |
 | Gymversary: Cecy(7) & Cindy(1) |
| 251217 METCON | 251217 AT HOME WOD | 251217 OPTIONAL STAMINA | 251217 OPTIONAL SKILL | Back Squat Max | Other Results |
251217 METCON (Weight, Rx2, Rx3) For load: Back squat 3-2-2-1-1-1 Rx2/Masters 55+: Same as Rx’d Rx3: Back squat 3-3-3-3-3-3 Intended Stimulus -All sets at 80%+ of 1-rep max. -Increase weight with each set and try for a new PR on the second or third single. -Rest about 3:00-5:00 between sets. -Compare to 250102
| 1st | 245 Rx | Trina Wed, Dec 17, 2025 | | 2nd | 225 Rx | Kristen Wed, Dec 17, 2025 Emily S Wed, Dec 17, 2025 | | 3rd | 215 Rx | Lindsey C Wed, Dec 17, 2025 | | 1st | 435 Rx | Jeremy Wed, Dec 17, 2025 | | 2nd | 385 Rx | Tom Wed, Dec 17, 2025 | | 3rd | 365 Rx | Chad Wed, Dec 17, 2025 |
| Jeremy | 435 Rx | Failed 455 😭😭 | | Tom | 385 Rx | Failed 405 | | Chad | 365 Rx | | | Mike | 355 Rx | | | Evan B | 340 Rx | | | Willy | 337.5 Rx | | | Thomas B | 325 Rx | Failed life. | | Ron | 270 Rx | | | Gavin | 267.5 Rx | | | Jake D | 265 Rx | PR! | | David | 260 Rx | | | Trina | 245 Rx | | | Eddie | 245 Rx | | | Emily S | 225 Rx | | | Kristen | 225 Rx | | | Greg U | 225 Rx | | | Lindsey C | 215 Rx | PR! | | Alex D | 210 Rx | PR! Failed 215 :( | | Jessica T | 205 Rx | | | Dale | 205 Rx | | | Mari | 200 Rx | | | Mark | 195 Rx | | | Jessica L | 195 Rx | | | Christine | 193.5 Rx | | | Megan S | 175 Rx | | | Erika R | 175 Rx | | | Evan F | 175 Rx | | | Matt Bo | 175 Rx | | | Megan M | 155 Rx | PR! | | Kelly S | 155 Rx | PR! | | Mariah | 155 Rx | | | Lyndsie | 155 Rx | | | John W | 155 Rx | | | Veronica | 150 PR Rx | | | Jen | 145 Rx | | | Scott P | 145 Rx | | | Emma L | 140 Rx | | | Diane | 130 Rx | | | Julie | 130 Rx | PR! | | Alicia | 125 Rx | PR! | | Taylor B | 125 Rx | | | Kelly P | 125 Rx | | | Emily Bo | 125 Rx | | | Gabriela | 125 Rx | | | Jenny | 100 Rx | | | Adam | 95 Rx | | | Denisha | 95 Rx | | | Debra | 85 Rx | | | Alice | 80 Rx | | | Eli | 70 Rx | | | Melinda | 65 Rx | | | Cecy | 120 Rx3 | | | Elizabeth | 85 Rx3 | | | Katie E | ✔️ | alt WOD | | Justin U | 🎂 | Alt KT Bday WOD |
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251217 AT HOME WOD (Reps) At-home option: 5 x 1:00 rounds for reps of: 12 alternating dumbbell lunges (35/50 lb) Max-reps dumbbell front squats – Use two dumbbells.
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251217 OPTIONAL STAMINA (Check In) 4 sets: 500-meter easy-to-moderate pace 500-meter sprint pace 1000-meter standing bike 3:00 rest Notes/Stimulus & Goals -22:00-27:00. -Conditioning through various places and positions on the bike. -:40-:55 on the 500-meter sprints. -No more than 4:30 spent on any interval.
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251217 OPTIONAL SKILL (Check In) 5 sets: :40 strict handstand push-ups :20 rest :40 alternating dumbbell renegade rows :20 rest Notes -Choose a handstand push-up variation that allows you to perform 5-10 reps within the 40-second interval. -Choose a pair of dumbbells that allow you to move through renegade rows without resting for most of the interval.
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Back Squat Max (Weight, 1 Rep Maxes) Find Your 1 Rep Max Back Squat Weight
| 1st | 225 Rx | Emily S Wed, Dec 17, 2025 | | 2nd | 215 Rx | Lindsey C Wed, Dec 17, 2025 | | 3rd | 210 Rx | Alex D Wed, Dec 17, 2025 | | 1st | 340 Rx | Evan B Wed, Dec 17, 2025 | | 2nd | 337.5 Rx | Willy Wed, Dec 17, 2025 | | 3rd | 265 Rx | Jake D Wed, Dec 17, 2025 |
| 1st | 260 Rx | Katie E Mon, Aug 7, 2023 | | 2nd | 235 Rx | Destiny Sat, Jul 19, 2025 Trina Mon, Aug 7, 2023 Amberly Fri, Feb 26, 2021 | | 3rd | 230 Rx | Aidan Sat, Oct 24, 2020 | | 1st | 440 Rx | Jeremy Mon, Aug 7, 2023 | | 2nd | 435 Rx | Tom Mon, Aug 7, 2023 | | 3rd | 405 Rx | Jason Mon, Aug 19, 2024 |
| Evan B | 340 Rx | 8th | | Willy | 337.5 Rx | 9th | | Jake D | 265 Rx | 17th | | Emily S | 225 Rx | 4th | | Lindsey C | 215 Rx | 5th | | Alex D | 210 Rx | 6th | | Megan S | 175 Rx | 11th | | Veronica | 150 Rx | 15th | | Lyndsie | 135 Rx | 17th | | Julie | 130 Rx | 18th | | Alicia | 125 Rx | 19th | | Lyndsie | 125 Rx | |
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