Daily WOD
 | Mon, Apr 13 |  |
 | Happy Birthday: Caleb No |
| 260413 METCON | 260413 PRE WOD STRENGTH + SKILL | 260413 OPTIONAL STAMINA | 260413 OPTIONAL SKILL | 260413 AT HOME WOD | Other Results |
260413 METCON (Weight) For load: Hang squat clean 2-2-2-2-2-2-2 Scaled/Foundations: Same as Rx’d Intended Stimulus -Heavy day relative to each athlete's capacity. -Load should be challenging, relative to the athlete's strength and experience level with this complex movement. -Aim to start at 70-75% of 1-rep-max clean. -Build in weight for the first 3-4 sets. -Unbroken reps. -Lift once every 3:00-4:00. -Compare to 2-rep hang squat clean on 240115, and 2-rep squat clean on 250803.
| 1st | 140 Rx | Emily S Mon, Apr 13, 2026 Jessica T Mon, Apr 13, 2026 Lindsey C Mon, Apr 13, 2026 Cayla Mon, Apr 13, 2026 | | 2nd | 120 Rx | Alex D Mon, Apr 13, 2026 Erika R Mon, Apr 13, 2026 | | 3rd | 115 Rx | Maddy Mon, Apr 13, 2026 | | 1st | 275 Rx | Jeremy Mon, Apr 13, 2026 Ezra Mon, Apr 13, 2026 | | 2nd | 270 Rx | Carson C Mon, Apr 13, 2026 | | 3rd | 252.5 Rx | Willy Mon, Apr 13, 2026 |
| Ezra | 275 Rx | | | Jeremy | 275 Rx | 295 for 1 | | Carson C | 270 Rx | | | Willy | 252.5 Rx | | | Cooper T | 235 Rx | | | Caleb No | 235 Rx | | | Chad | 225 Rx | | | Mike | 225 Rx | | | Thomas C | 225 Rx | | | Caleb Nu | 225 Rx | | | Tom | 225 Rx | 245 for 1 | | Evan B | 225 Rx | 245 for 1 | | Gavin | 195 Rx | | | Drew | 185 Rx | | | Cooper s | 185 Rx | | | Jake D | 185 Rx | | | Justin U | 180 Rx | | | Thomas B | 165 Rx | | | Alex S | 165 Rx | | | Andrew | 155 Rx | | | Ron | 145 Rx | | | Cayla | 140 Rx | @SSFD, no belt/85-115–130-135-140-140-140 | | Lindsey C | 140 Rx | | | Jessica T | 140 Rx | | | Emily S | 140 Rx | | | Eddie | 135 Rx | | | Erika R | 120 Rx | | | Alex D | 120 Rx | | | Maddy | 115 Rx | | | Kelly S | 112.5 Rx | | | Julia F | 110 Rx | | | Megan M | 110 Rx | | | Deena | 110 Rx | | | Megan S | 105 Rx | | | Steven W | 105 Rx | | | Mindy | 105 Rx | | | Kelley | 105 Rx | | | Jeanne | 100 Rx | | | Kayla | 100 Rx | | | Veronica | 95 Rx | | | Lyndsie | 95 Rx | | | Gabriela | 95 Rx | | | Dana F | 92.5 Rx | | | Alicia | 87.5 Rx | | | Jen | 85 Rx | | | Christine | 85 Rx | | | Elizabeth | 80 Rx | | | Tori | 80 Rx | | | Denisha | 75 Rx | 80 for 1 | | Mariah | 70 Rx | | | Alice | 60 Rx | | | Susan | 55 Rx | | | Melinda | 45 Rx | | | Debra | 40 Rx | | | Aniki | 35 Rx | | | Morgan w | 35 Rx | | | Blake P | 15( Rx | Power cleans, 4 reps | | Amber G | 15 Rx | |
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260413 PRE WOD STRENGTH + SKILL (Weight) Pre-workout strength + skill 1 set: 5 hang squat cleans 5 hang squat cleans 3 hang squat cleans 3 hang squat cleans – Perform 3 broad jumps after each set. – Build in load through all unbroken sets. – Rest 1:30 between each.
| 1st | 110 Rx | Alex D Mon, Apr 13, 2026 | | 2nd | 95 Rx | Deena Mon, Apr 13, 2026 | | 3rd | 85 Rx | Kelly S Mon, Apr 13, 2026 Lindsey C Mon, Apr 13, 2026 Megan M Mon, Apr 13, 2026 Jessica T Mon, Apr 13, 2026 Maddy Mon, Apr 13, 2026 | | 1st | 207.5 Rx | Jeremy Mon, Apr 13, 2026 | | 2nd | 205 Rx | Willy Mon, Apr 13, 2026 | | 3rd | 185 Rx | Carson C Mon, Apr 13, 2026 Ezra Mon, Apr 13, 2026 |
| Jeremy | 207.5 Rx | | | Willy | 205 Rx | 135, 155, 185, 205 | | Ezra | 185 Rx | | | Carson C | 185 Rx | | | Caleb No | 175 Rx | | | Tom | 170 Rx | | | Evan B | 170 Rx | | | Cooper s | 165 Rx | | | Chad | 155 Rx | | | Mike | 155 Rx | | | Thomas B | 155 Rx | | | Gavin | 155 Rx | | | Jake D | 135 Rx | | | Cooper T | 135 Rx | | | Alex S | 135 Rx | | | Alex D | 110 Rx | | | Eddie | 105 Rx | | | Drew | 95 Rx | | | Andrew | 95 Rx | | | Ron | 95 Rx | | | Deena | 95 Rx | | | Maddy | 85 Rx | | | Jessica T | 85 Rx | | | Megan M | 85 Rx | | | Lindsey C | 85 Rx | | | Kelly S | 85 Rx | | | Mindy | 80 Rx | | | Megan S | 75 Rx | | | Jeanne | 75 Rx | | | Steven W | 75 Rx | | | Julia F | 75 Rx | | | Veronica | 75 Rx | | | Dana F | 75 Rx | | | Kayla | 75 Rx | | | Lyndsie | 75 Rx | | | Christine | 65 Rx | | | Jen | 60 Rx | | | Mariah | 60 Rx | | | Tori | 55 Rx | | | Denisha | 55 Rx | | | Gabriela | 55 Rx | | | Elizabeth | 50 Rx | | | Alice | 45 Rx | | | Debra | 35 Rx | | | Melinda | 35 Rx | | | Aniki | 25 Rx | | | Susan | 25 Rx | | | Morgan w | 25 Rx | | | Amber G | 15 Rx | | | Adam | 1, Rx | 120cal bike/200-160-120-80-40su |
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260413 OPTIONAL STAMINA (Time) 4 sets: 500-meter easy-to-moderate pace 500-meter sprint pace 1000-meter standing bike Rest 3:00 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. Strategy -Start at a conversational pace and build into a full sprint. -Seamlessly perform the entire interval as one cohesive ride without stopping to transition to the next position. -500 meters | easy to moderate pace = 1:00-1:20 -500 meters | sprint pace = :40-:55 -1000 meters | standing bike pace = 1:40-2:05
| Thomas B | 15ish Rx | | | Gavin | 24:00 Rx | Work intervals 3:30-3:35 (15:00) | | Veronica | Same as thomas Rx | |
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260413 OPTIONAL SKILL (Time, Int) 10-9-8-7-6-5-4-3-2-1 reps for time: Strict handstand push-ups Strict chin-ups Notes -Perform sustainable sets on both movements. This workout gets tough quickly, and if you go too big too quickly, you’ll slow down fast. -Complete the round of 10 in 3 sets or fewer for both movements. Scale handstand push-ups to dumbbell strict presses and use a band to assist the chin-ups as needed.
| Thomas B | ?? Rx | Didn’t start time, and 1 abmat 🤷🏿♀️ |
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260413 AT HOME WOD (Time) At-home option: Every 3:00 for 7 sets: 3-7 dumbbell hang squat cleans 3-7 dumbbell front squats – Perform the same number of reps for all three movements. – Complete each set unbroken. – Use two dumbbells.
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