DAILY WOD
 | Tue, Mar 4 2025 |  |
| 250304 METCON | 250304 POST-WOD SKILL | 250304 AT-HOME WOD | 250304 OPTIONAL STAMINA | 250304 OPTIONAL STRENGTH | WEEK 8 |
250304 METCON
(Time, Rx2, Rx3)
For time:
21-18-15-12-9-6-3
Deadlifts (85/115 lb)
– Complete 2 wall walks after each set.
Rx2: (65/95 lb);
– Complete 1 wall walks after each set.
Rx3: 14-12-10-8-6-4-2;
Deadlifts (55/75 lb)
– Complete 6 alternating plank hold shoulder taps after each set.
INTENDED STIMULUS
- 10:00 or less.
- Light deadlift load for unbroken sets every round.
- Each set of wall walks in :30 or less.
- Quick transitions back to the deadlifts.
| 1st | 4:30 Rx | Nidia Tue, Mar 4, 2025 | | 2nd | 5:05 Rx | Olivia M Tue, Mar 4, 2025 | | 3rd | 5;12 Rx | Emily S Tue, Mar 4, 2025 | | 1st | 3:20 Rx | Carson C Tue, Mar 4, 2025
Jeremy Tue, Mar 4, 2025 | | 2nd | 3:24 Rx | Jay Tue, Mar 4, 2025 | | 3rd | 4:33 Rx | Caleb Nu Tue, Mar 4, 2025 |
| Jeremy | 3:20 Rx | | | Carson C | 3:20 Rx | | | Jay | 3:24 Rx | | | Nidia | 4:30 Rx | | | Caleb Nu | 4:33 Rx | | | Ezra | 5:00 Rx | | | Olivia M | 5:05 Rx | | | Jaden | 5:10 Rx | | | Emily S | 5;12 Rx | | | John R | 5:19 Rx | | | Kherri | 5:35 Rx | Men’s weight | | Kori | 5:50 Rx | | | Maddie | 6:04 Rx | | | Justin U | 6:18 Rx | | | Lindsey C | 6:22 Rx | | | Harley | 6:24 Rx | | | Tom | 6:43 Rx | | | Chad | 6:55 Rx | | | Rebecca P | 7:28 Rx | | | Cecy | 7:48 Rx | | | Kelly S | 7:59 Rx | | | Jason | 8:30 Rx | Pliability session | | Kelly P | 8:47 Rx | | | Dana F | 10:09 Rx | PROM WW | | Jacob L | 12:05 Rx | Prom ww | | Sadie | 5:27 Rx2 | Prom WW | | Jenny | 5:56 Rx2 | | | Diego | 6:05 Rx2 | | | Alex D | 6:12 Rx2 | | | Emma L | 6:55 Rx2 | | | Jeanne | 6:56 Rx2 | | | Cindy | 7:09 Rx2 | | | Dustin | 7:11 Rx2 | 2 wall.walks | | Shelby B | 9:32 Rx2 | Rx weight 1 ww | | Steven W | 10:00 Rx2 | | | Hope | 6:30 | 70# |
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250304 POST-WOD SKILL
(Check In)
Post-workout
200-meter single-arm kettlebell front-rack carry
– Switch arms as needed.
| Jason | Yes | Yes #53 | | Lindsey C | Yes | 35# | | Justin U | Yes | 53 | | Diego | Yes | #53 | | Maddie | Yes | 35# | | Nicole Ha | Yes | 44 | | Emily S | Yes | 44 | | Kelly P | Yes | 35# | | Tom | Yes | | | Dana F | Yes | | | Emma L | Yes | | | Sadie | Yes | | | Harley | Yes | | | Jeremy | Yes | | | Rebecca P | Yes | | | Alex D | Yes | | | Jaden | Yes | | | Jacob L | Yes | | | Carson C | Yes | | | Kherri | Yes | | | John R | Yes | | | Jen | Yes | | | Ezra | Yes | | | Trina | Yes | | | Hope | Yes | | | Jay | Yes | |
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250304 AT-HOME WOD
(Time)
At-home option:
For time:
21-18-15-12-9-6-3
Dumbbell deadlifts (35/50 lb)
– Complete 2 wall walks between each set.
– Use two dumbbells.
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250304 OPTIONAL STAMINA
(Calories)
12 rounds for calories:
:30 bike
:30 rest
NOTES:
-8-10+ calories per round.
-Built-in rest allows you to hit the :30 of work hard every round.
-Test your redline.
-Expect some falloff in the final rounds, but try to keep pushing all the way through.
-Test your capacity and push that redline.
-Make the most of recovery time, using the 30 seconds of rest to slow your heart rate and control your breathing.
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250304 OPTIONAL STRENGTH
(Weight)
4 sets for load:
1:00 kettlebell front-rack hold
15 sumo stance good mornings
NOTES:
-Use the heaviest pair of kettlebells possible that allows for a challenging but manageable unbroken 1-minute hold.
-Use an empty barbell on the first set of sumo stance good mornings; add weight as long as the reps stay unbroken and snappy.
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WEEK 8
Mar 3, 2025 - Mar 9, 2025 (7 Days) 
- Have 3 balanced plates 6 days this week
- Hit 10,000 steps per day 6 days this week
- 4 Workouts at CFD (logged as your WOD score)
- Complete 2 Pliability sessions this week (put in notes of regular WOD score or log as a separate workout)
| Harley | 3 4 5 6 7 8 9 | | Kelly P | 3 4 5 6 7 8 9 | | Breanna | 3 4 5 6 7 8 9 | | Jason | 3 4 5 6 7 8 9 | | Thomas B | 3 4 5 6 7 8 9 | | Kelly S | 3 4 5 6 7 8 9 | | Lindsey C | 3 4 5 6 7 8 9 |
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