Daily WOD
 | Mon, Feb 16 |  |
| 260216 AT HOME WOD | 260216 METCON | 260216 PRE WOD STRENGTH | 260216 OPTIONAL STRENGTH | 260216 OPTIONAL ACCESSORY | Other Results |
260216 AT HOME WOD (Time) At-home option: Every 5:00 for 25:00: 400-meter run 15 single-dumbbell overhead squats (35/50 lb) – Rest the remaining time in the 5:00 window.
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260216 METCON (Time, Int, Sc) Every 5:00 for 25:00: 400-m run 15 overhead squats (65/95 lb) – Rest the remainder of the 5:00. Rx2/Masters: Every 5:00 for 25:00: 400-m run 10 overhead squats (55/75 lb) – Rest the remainder of the 5:00. Rx3: Every 5:00 for 25:00: 200-m run 6 overhead squats (35/45 lb) – Rest the remainder of the 5:00. Intended Stimulus -10:00-15:00 of cumulative work. -Hard push to complete work in 2:00-3:00 for 2:00-3:00 to rest between intervals. -Run efforts in 1:05-1:15. -Overhead squats in :30-:45 and 1-2 sets. -Compare to Nancy on 250621 for similar stimulus.
| 1st | 11:07 Rx | Emily S Mon, Feb 16, 2026 | | 2nd | 14:07 Rx | Cayla Mon, Feb 16, 2026 | | 3rd | 14:26 Rx | Erika R Mon, Feb 16, 2026 | | 1st | 10:41 Rx | Willy Mon, Feb 16, 2026 | | 2nd | 11:25 Rx | Jeremy Mon, Feb 16, 2026 | | 3rd | 12:56 Rx | Thomas B Mon, Feb 16, 2026 |
| Willy | 10:41 Rx | | | Emily S | 11:07 Rx | | | Jeremy | 11:25 Rx | | | Thomas B | 12:56 Rx | | | Chase To | 13:00 Rx | Nancy (regular) | | Ezra | 13:22 Rx | | | Kim | 13:40 Rx | Bike | | Cayla | 14:07 Rx | | | Thomas C | 14:13 Rx | | | Erika R | 14:26 Rx | Row | | Chad | 14:48 Rx | | | Carson C | 15:48 Rx | | | Kherri | 15:54 Rx | | | Jake D | 18:36 Rx | | | Cooper T | 12:05 Int | 95# | | Rylie | 12:15 Int | | | Eddie | 12:42 Int | | | Christine | 13:30 Int | | | Steven W | 13:37 Int | | | Eric H | 13:50 Int | Prom squats | | Lindsey C | 13:50 Int | | | Megan M | 13:53 Int | | | Gavin | 14:05 Int | | | Katie E | 14:06 Int | | | Dale | 14:19 Int | 75#,front squat. 251,251,251,246,240 | | John R | 14:45 Int | RX reps | | Greg U | 14:46 Int | | | Blake P | 15:00 Int | Row | | Kayla | 15:04 Int | | | Jason B | 16:30 Int | scaled | | John W | 17:10 Int | | | Taylor B | 17:37 Int | | | Emily Bo | 18:07 Int | | | Debra | 5:30 Sc | 3 rds | | Veronica | 7:25 Sc | | | Alex D | 8:12 Sc | 200m rx2 reps Rx 2 weight | | Ron | 10:42 Sc | | | Elizabeth | 10:59 Sc | 300, 45 FS | | Evan B | 12:32 Sc | 8reps Rx weight | | Kristen | 13:10 Sc | 300, 55# | | Baxter | 13:16 Sc | | | Deanna | 14:07 Sc | 35lb @10 reps | | Karis | 14:29 Sc | 35# 10 OHS, 400m | | Madelyne | 14:43 Sc | 45lb @10 reps | | Jeanne | 15:36 Sc | 55#, rx 2 reps | | Taylor A | 15:37 Sc | Rx reps 20lb Dumbbell overhead squat | | Allan | 15:54 Sc | | | Mark | 17:06 Sc | Rx reps | | Pam | 9:50 | scaled | | Alaina | 10:25 | scaled | | Alice | 10:27 | scaled | | Chrissy | 10:56 | scaled | | Aniki | 12:21 | Cleans, FS | | Robbie | 12:24 | 1x400/4x300/10 @55 | | Caroline | 12:26 | FS, rx3 | | Jessica T | 12:38 | scaled | | Tori | 15:32 | scaled | | Justin U | ✔️ Rx | 2:20-2:30rds |
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260216 PRE WOD STRENGTH (Weight) Pre-workout strength Every 2:00 for 4 rounds: 1 power snatch + 2 overhead squats
| 1st | 105 Rx | Cayla Mon, Feb 16, 2026 Jessica T Mon, Feb 16, 2026 Emily S Mon, Feb 16, 2026 | | 2nd | 95 Rx | Kristen Mon, Feb 16, 2026 | | 3rd | 85 Rx | Lindsey C Mon, Feb 16, 2026 Kherri Mon, Feb 16, 2026 Megan M Mon, Feb 16, 2026 Rylie Mon, Feb 16, 2026 | | 1st | 205 Rx | Matthew Mon, Feb 16, 2026 Jeremy Mon, Feb 16, 2026 | | 2nd | 195 Rx | Thomas C Mon, Feb 16, 2026 | | 3rd | 185 Rx | Carson C Mon, Feb 16, 2026 |
| Jeremy | 205 Rx | | | Matthew | 205 Rx | | | Thomas C | 195 Rx | | | Carson C | 185 Rx | | | Willy | 172.5 Rx | 155, 160, 165, 172.5 | | Chad | 155 Rx | | | Ezra | 155 Rx | | | Evan B | 135 Rx | | | Thomas B | 135 Rx | | | Justin U | 125 Rx | | | Gavin | 115 Rx | | | John R | 115 Rx | | | Emily S | 105 Rx | | | Ron | 105 Rx | | | Jessica T | 105 Rx | | | Cayla | 105 Rx | | | Eric H | 95 Rx | | | Kristen | 95 Rx | | | Greg U | 95 Rx | | | Jake D | 95 Rx | | | Cooper T | 95 Rx | | | Dale | 95 Rx | Front squats | | Rylie | 85 Rx | | | Megan M | 85 Rx | | | Kherri | 85 Rx | | | Lindsey C | 85 Rx | | | Alex D | 80 Rx | | | Steven W | 75 Rx | | | Jason B | 75 Rx | | | Christine | 75 Rx | | | Erika R | 75 Rx | | | Kim | 75 Rx | | | Blake P | 75 Rx | | | Eddie | 75 Rx | | | John W | 75 Rx | | | Taylor B | 70 Rx | | | Kayla | 65 Rx | | | Katie E | 65 Rx | | | Madelyne | 65 Rx | | | Emily Bo | 65 Rx | | | Allan | 65 Rx | | | Mark | 65 Rx | | | Veronica | 60 Rx | | | Alice | 55 Rx | | | Jeanne | 50 Rx | | | Deanna | 50 Rx | | | Baxter | 45 Rx | | | Alaina | 45 Rx | | | Pam | 45 Rx | | | Karis | 45 Rx | | | Tori | 35 Rx | | | Elizabeth | 35 Rx | | | Jen | 30 Rx | | | Chrissy | 25 Rx | | | Taylor A | 25 Rx | Dumbbell | | Caroline | 15 | cleans | | Aniki | 15 | cleans |
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260216 OPTIONAL STRENGTH (Weight) For load: Snatch, clean or jerk: 3 reps x 2 sets @ 70-80% 2 reps x 3 sets @ 80-90% 1 rep x 4 sets @ 90%+ Notes -Welcome to week seven of this Strength I cycle. Continue to stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle. -Use the same 1-rep-max to find your percentages. -Take the jerks from a rack, and rest as needed between sets.
| Thomas B | 190 Jerk Rx | 3x135,3x145,2x155,2x165,2x170,175,180,185,190 |
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260216 OPTIONAL ACCESSORY (Check In) 3 sets for quality: 10 dumbbell windmills/arm 20 GHD hip extensions :30 GHD hip extension hold Notes -Use a windmill dumbbell load that allows you to perform 10 unbroken reps before resting. -If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.
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