Daily WOD
 | Mon, Feb 23 |  |
| 260223 PRE WOD SKILL | 260223 AT HOME WOD | 260223 METCON | 260223 CORE CONDITIONING | 260223 OPTIONAL STRENGTH |
260223 PRE WOD SKILL (Check In) Pre-workout skill 3 sets: 20 alternating shoulder taps – Increase difficulty across each set.
| Justin U | Yes | Yes | | Emily S | Yes | | | Chad | Yes | | | Debra | Yes | | | Mike | Yes | | | Kristen | Yes | | | Cooper T | Yes | | | Katie E | Yes | | | Harley | Yes | | | Elizabeth | Yes | | | Greg U | Yes | | | John R | Yes | | | Jessica T | Yes | | | Erika R | Yes | | | Robbie | Yes | | | Christine | Yes | | | Alaina | Yes | | | Chrissy | Yes | | | Ron | Yes | | | Susan | Yes | | | Diane | Yes | | | Mari | Yes | | | Karis | Yes | | | Alicia | Yes | | | Thomas C | Yes | | | Kim | Yes | | | Blake P | Yes | | | Jason B | Yes | Yes | | Alex A | Yes | | | Dana F | Yes | Yes | | Thomas B | Yes | | | Ezra | Yes | | | Kelly S | Yes | |
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260223 AT HOME WOD (Rounds) At-home option: 2 sets: AMRAP 3: 100-m run 10 double-DB bent-over rows (35/50 lb) Right into.. AMRAP 3: Handstand hold against the wall – Rest 2:00 between sets. – Every second of the handstand hold is a rep.
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260223 METCON (Reps, Int, Sc) 2 sets: AMRAP 3: 100-m run 10 pull-ups Right into. .. AMRAP 3: Freestanding handstand hold – Rest 2:00 between sets. – Every second of the handstand hold is a rep. Rx2: 5 pull ups, handstand hold against wall Rx3: 5 jumping pull ups, pike hold - every second of the pike hold is a rep Masters: Same as Rx'd Intended Stimulus -Total workout is 14:00, including the rest. -24-36+ reps on the first AMRAP. -:30-1:00+ on the handstand hold. -Retest from 240908.
| 1st | 198 Rx | Megan M Mon, Feb 23, 2026 | | 2nd | 124 Rx | Erika R Mon, Feb 23, 2026 | | 3rd | 321 Int | Mari Mon, Feb 23, 2026 | | 1st | 333 Rx | Willy Mon, Feb 23, 2026 | | 2nd | 202 Rx | Jeremy Mon, Feb 23, 2026 | | 3rd | 175 Rx | Ezra Mon, Feb 23, 2026 |
| Willy | 333 Rx | | | Jeremy | 202 Rx | | | Megan M | 198 Rx | | | Ezra | 175 Rx | | | Thomas C | 173 Rx | | | Thomas B | 161 Rx | | | Tom | 128 Rx | | | Erika R | 124 Rx | | | Alex A | 120 Rx | | | Blake P | 89 Rx | | | Mari | 321 Int | rx reps, wall hold | | Emily S | 296 Int | 10 PUs, wall stand | | Robbie | 296 Int | | | Christine | 296 🤪 Int | | | Dale | 288 Int | | | Kim | 279 Int | 10 pull ups | | Mike | 273 Int | Rx reps | | Andrew | 270 Int | | | Lindsey C | 268 Int | Rx reps | | Rebecca P | 267 Int | | | Jessica T | 265 Int | | | John R | 255 Int | | | Carlos | 246 Int | | | Kelly S | 244 Int | | | Cooper T | 232 Int | | | Jake D | 232 Int | | | Greg U | 223 Int | | | Harley | 215 Int | | | Katie E | 191 Int | | | Gavin | 191 Int | Rx reps | | Deanna | 157 Int | | | Evan B | 155 Int | | | Allan | 111 Int | | | Justin U | 6rds + 135 hold Int | 125m row | | Gabriela | 366 Sc | Jumping pull ups | | Ron | 332 Sc | | | Emily Bo | 305 Sc | Rx reps | | Melinda | 283 Sc | Jumping pull ups | | John W | 280 Sc | | | Alex D | 257 Sc | Rx reps | | Diane | 246 Sc | banded PU | | Alaina | 221 Sc | | | Taylor A | 213 Sc | Free handstand hold | | Elizabeth | 211 Sc | Run , 5 pull-ups | | Karis | 207 Sc | 10 banded pu, wall holds | | Alicia | 206 Sc | Banded pu, wall holds | | Kristen | 197 Sc | 5 banded PU, wall hold | | Denisha | 194 Sc | | | Chrissy | 189 Sc | plank hold | | Susan | 176 Sc | row, banded PU | | Lyndsie | 202 | scaled | | Jason B | 🌈 | scaled | | Chad | 🌀 | scaled |
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260223 CORE CONDITIONING (Rounds) AMRAP 8: 15 GHD sit-ups :30 plank hold (forearms) Notes/Stimulus & Goals -4-6 rounds. -GHD sit-ups in :40 or less. -Unbroken plank holds. Strategy -Move at a steady pace and focus on movement quality over maximizing volume. -Practice QUICKLY changing directions at the bottom of the GHD sit-up. -Keep the hips level with the shoulders during the plank holds.
| 1st | 3 | Thomas B Mon, Feb 23, 2026 |
| Thomas B | 3 | Only 4 minute amrap |
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260223 OPTIONAL STRENGTH (Weight) For load: Snatch, clean or jerk: 5 reps x 2 sets @ 50-60% 4 reps x 3 sets @ 60-70% 3 reps x 2 sets @ 65-75% Notes -Welcome to week eight of this Strength I cycle. This is the final week of this cycle, and it is considered a de-load week. -Next week, we take a break from a structured cycle and then return the week of March 4th. -Use the same 1-rep-max to find your percentages. -Take the jerks from a rack, and rest as needed between sets.
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