DAILY WOD
 | Fri, Dec 19 2025 |  |
| 251219 AT HOME WOD | 251219 METCON | 251219 POST WOD ACCESSORY | 251219 OPTIONAL ACCESSORY | Other Results |
251219 AT HOME WOD (Time) At-home option: 3 rounds for time: 400-meter run 21 burpees 15 object jump-overs
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251219 METCON (Time, Rx2, Rx3) 3 rounds for time: 400/500-m ski 21 burpees 15 box jump-overs (24/30 in) Rx2/Masters 55+: 300/400-m ski 21 burpees 15 box jump-overs (20/24 in) Rx3: 200/300-m ski 12 burpees 10 box step-overs (20/20 in) Intended Stimulus -11:00-15:00. -Low-skill triplet with some lower-body interference. -Ski in 2:15 or less. -Burpees and box jump-overs in less than 1:30 each.
| 1st | 12:40 Rx | Emily S Fri, Dec 19, 2025 | | 2nd | 14:04 Rx | Deanna Fri, Dec 19, 2025 | | 3rd | 16:05 Rx | Megan M Fri, Dec 19, 2025 | | 1st | 11:18 Rx | Willy Fri, Dec 19, 2025 | | 2nd | 12:00 Rx | Cooper s Fri, Dec 19, 2025 | | 3rd | 17:10 Rx | Evan B Fri, Dec 19, 2025 |
| Willy | 11:18 Rx | | | Cooper s | 12:00 Rx | | | Emily S | 12:40 Rx | | | Deanna | 14:04 Rx | | | Megan M | 16:05 Rx | | | Evan B | 17:10 Rx | Row | | Jake D | 17:34 Rx | | | Kristen | 13:36 Rx2 | | | Christine | 13:47 Rx2 | | | Alex D | 14:21 Rx2 | | | Blake P | 14:54 Rx2 | | | Hope | 15:30 Rx2 | 400m | | Mark | 15:32 Rx2 | | | Dale | 15:38 Rx2 | Masters | | Kelly S | 16:03 Rx2 | | | Taylor A | 16:43 Rx2 | 400m | | Alicia | 17:20 Rx2 | | | Scott P | 7:11 Rx3 | | | Andrew | 8:13 Rx3 | | | Elizabeth | 9:45 Rx3 | | | Ron | 10:07 Rx3 | | | Jenny | 10:42 Rx3 | | | Caroline | 11:05 Rx3 | Up downs, 12in step ups | | Cooper T | 12:11 Rx3 | | | Eddie | 12:38 Rx3 | 400m | | Veronica | 14:03 Rx3 | 300m, 21 burpees | | Evan F | 15:00 Rx3 | 400m | | Susan | 15:34 Rx3 | 12in box | | David | 15:38 Rx3 | 400m, 24in box jump over | | John W | 16:25 Rx3 | 24in, 400m, 21 burpees | | Grace | 16:43 Rx3 | 300m, 15 step overs | | Julie | 16:50 Rx3 | | | Katie E | ✔️ | 12 days of Christmas WOD | | Carlie | ✔️ | 12 Days Of Christmas WOD | | Justin U | 🎄 | Alt WoD 12 Days |
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251219 POST WOD ACCESSORY (Check In) Post-workout accessory Accumulate: 2:00 GHD Superman hold
| Kelly S | Yes | | | Christine | Yes | | | Caroline | Yes | | | Susan | Yes | | | Jake D | Yes | | | Dana F | Yes | Mod Wod at home |
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251219 OPTIONAL ACCESSORY (Check In) 3 sets: 10 single-dumbbell overhead squats, right 10 GHD hip extensions 10 single-dumbbell overhead squats, left 10 GHD back extensions Notes -Choose a dumbbell load that allows you to maintain solid mechanics. Keep your arm locked out, over the middle of your body, and keep your heels down as you squat. -Athletes with limited range of motion may need to use a very light load or scale to an overhead lunge. -If a GHD is not available, perform good mornings with an empty barbell.
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