DAILY WOD
 | Mon, Mar 4 2024 |  |
| 20240304 PRE-WOD STRENGTH | 20240304 METCON | 20240304 OPTIONAL COMPETE STRENGTH | 20240304 OPTIONAL COMPETE METCON | Other Results |
20240304 PRE-WOD STRENGTH (Weight) EMOM 8: 2 deadlifts – Build to a heavy set of 2 reps.
| 1st | 275 Rx | Katie E Mon, Mar 4, 2024 | | 2nd | 225 Rx | Lindsey C Mon, Mar 4, 2024 | | 3rd | 205 Rx | Carlie Mon, Mar 4, 2024 Kherri Mon, Mar 4, 2024 | | 1st | 405 Rx | Tom Mon, Mar 4, 2024 Thomas C Mon, Mar 4, 2024 | | 2nd | 375 Rx | Justin T Mon, Mar 4, 2024 | | 3rd | 355 Rx | Carson C Mon, Mar 4, 2024 Zach W Mon, Mar 4, 2024 |
| Thomas C | 405 Rx | | | Tom | 405 Rx | | | Justin T | 375 Rx | | | Zach W | 355 Rx | | | Carson C | 355 Rx | | | Blake P | 295 Rx | | | Ben S | 295 Rx | | | Matias | 295 Rx | | | Josh | 275 Rx | PR! | | Katie E | 275 Rx | | | Jason | 255 Rx | | | Cooper T | 225 Rx | | | Lindsey C | 225 Rx | | | Eddie | 225 Rx | | | Kherri | 205 Rx | | | Carlie | 205 Rx | | | Robbie | 195 Rx | | | Hope | 195 Rx | | | Erika R | 190 Rx | | | Dana F | 190 Rx | | | Laura M | 185 Rx | | | Cecy | 180 Rx | | | Trina | 175 Rx | | | Alison | 170 Rx | | | Jamie | 170 Rx | | | Kelly S | 165 Rx | | | Aidan | 165 Rx | sumo | | Erin P | 155 Rx | | | Kelly P | 150 Rx | | | Molly | 145 Rx | PR! | | Elizabeth | 145 Rx | | | Alice | 120 Rx | | | Pam | 120 Rx | | | Susan | 120 Rx | | | Rebecca P | 115 Rx | | | Debra | 110 Rx | | | Aniki | 110 Rx | | | Ginny | 75 Rx | | | Julia F | BSS Rx | |
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20240304 METCON (Time, Rx2, Rx3) For time: 45 deadlifts (155/225 lb) 45 handstand push-ups Rx2: 105/155, pike push-ups Rx3: 55/75, double DB push press (10/15) INTENDED STIMULUS - 10:00 or less; advanced athletes push for 5:00. - 10 or more unbroken deadlifts at time. - 5 or more unbroken handstand push-ups at a time.
| 1st | 8:50 Rx | Kherri Mon, Mar 4, 2024 | | 2nd | 4:43 Rx2 | Katie E Mon, Mar 4, 2024 | | 3rd | 4:58 Rx2 | Cecy Mon, Mar 4, 2024 | | 1st | 5:58 Rx | Caleb Nu Mon, Mar 4, 2024 | | 2nd | 6:22 Rx | Carson C Mon, Mar 4, 2024 | | 3rd | 7:40 Rx | Justin T Mon, Mar 4, 2024 |
| Caleb Nu | 5:58 Rx | Did a warmup round at #155 | | Carson C | 6:22 Rx | | | Justin T | 7:40 Rx | | | Thomas C | 8:03 Rx | | | Kherri | 8:50 Rx | | | Katie E | 4:43 Rx2 | 155# DL, 25#PP | | Cecy | 4:58 Rx2 | 20#PP | | Elizabeth | 5:13 Rx2 | 15#PP | | Alison | 5:16 Rx2 | 20#PP | | Dana F | 5:17 Rx2 | | | Blake P | 5:38 Rx2 | | | Cooper T | 5:40 Rx2 | HSPU | | Jason | 5:43 Rx2 | | | Robbie | 5:56 Rx2 | 105/rx hspu | | Ben S | 6:00 Rx2 | | | Hope | 6:05 Rx2 | | | Kelly S | 6:56 Rx2 | | | Matias | 7:00 Rx2 | 185# | | Zach W | 7:28 Rx2 | | | Lindsey C | 8:00 Rx2 | 125 | | Laura M | 8:14 Rx2 | 2 abmats | | Trina | 8:23 Rx2 | | | Erika R | 9:07 Rx2 | 125/ strict hspu like a BOSS | | Aidan | 9:30 Rx2 | | | Tom | 11:28 Rx2 | 225# DLs, 10 hspu, 35 pike | | Rebecca P | 4:13 Rx3 | 65/pike | | Kelly P | 4:15 Rx3 | 65/pike | | Erin P | 4:35 Rx3 | | | Alice | 5:00 Rx3 | | | Molly | 5:33 Rx3 | 95# | | Susan | 5:40 Rx3 | | | Pam | 5:53 Rx3 | | | Aniki | 6:00 Rx3 | | | Josh | 6:38 Rx3 | Some hspu | | Eddie | 6:40 Rx3 | 115/pike | | Carlie | 7:18 Rx3 | #115 | | Jamie | 9:47 Rx3 | Pike push ups | | Ginny | 5:44 | 25#/8# PP | | Julia F | 6:56 | 60 BSS/1 abmat hspu |
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20240304 OPTIONAL COMPETE STRENGTH (Weight) For load: Shoulder press 5-5-5-5-5+ – Max reps on the last set. NOTES - Welcome to week one of our Strength II cycle where we will shoulder press for the next four weeks. - Find a heavy set of 5 shoulder presses for the day. - Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
| Lindsey C | 75 Rx | 5 reps | | Robbie | 65 Rx | 5reps |
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20240304 OPTIONAL COMPETE METCON (Time) 5 rounds for time: 15 dumbbell box step-overs (35/50 lb) (20/24 in) 200-meter run – Use two dumbbells for the box step-overs. NOTES - Push the pace on the run! - Hang onto the dumbbells for as long as possible. The longer you can go unbroken on the step-overs, the faster you will move through this workout. - Stay low on the step-overs and begin to pivot on top of the box. This will make the turn easier.
| Aidan | 15:07 | 16”, 20# | | Lindsey C | Did it. | 20# + 250m row |
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