Daily WOD
 | Wed, Mar 5 2025 |  |
| 250305 METCON | 250305 POST-WOD SKILL | 250305 AT-HOME WOD | 250305 OPTIONAL ACCESSORY | 250306 STRENGTH | WEEK 8 |
250305 METCON
(Reps, Sc, Fnd)
AMRAP 8:
8 box jumps (20/24 in)
1 rope climb (15/15 ft)
Rx2: (12/12 ft)
Rx3: (12/12 in); 1 pull-to-stand
Intended Stimulus:
-6-12 rounds for most; closer to 14 for advanced athletes.
-Box jumps in :20-:40.
-Rope climb in under :40 including rest and transitions
-Complimentary movements, low-volume rep schemes, and a short time domain to maximize intensity.
| 1st | 11+1 Rx | Olivia M Wed, Mar 5, 2025 | | 2nd | 10+3 Rx | Emily S Wed, Mar 5, 2025 | | 3rd | 7+3 Rx | Diane Wed, Mar 5, 2025 | | 1st | 12 Rx | Caleb Nu Wed, Mar 5, 2025 | | 2nd | 10 Rx | Thomas C Wed, Mar 5, 2025 | | 3rd | 9+8 Rx | Justin U Wed, Mar 5, 2025 |
| Caleb Nu | 12 Rx | | | Olivia M | 11+1 Rx | | | Emily S | 10+3 Rx | | | Thomas C | 10 Rx | | | Justin U | 9+8 Rx | | | Thomas B | 8+8 Rx | | | Chad | 7+8 Rx | | | Diane | 7+3 Rx | | | Cecy | 7 Rx | | | Lindsey C | 6+8 Rx | | | Christine | 6+8 Rx | | | Tom | 6+8 Rx | | | Jessica L | 6 rounds Rx | | | Aidan | 10+3 Sc | | | John R | 8+8 Sc | 3 Full Climbs | | Kelly P | 8+7 Sc | | | Maddie | 8+6 Sc | | | Blake P | 8+3 Sc | | | Diego | 8 Sc | | | Dale | 7+8 Sc | | | Kristen | 10+6 Fnd | 20' box | | Greg U | 9+6 Fnd | 24' box | | Mariah | 9 Fnd | 16” Box | | Alice | 8+8 Fnd | renegade rows for climb | | Pam | 8+8 Fnd | renegade rows for climb | | Harley | 8+8 Fnd | | | Susan | 8 Fnd | rc foot work | | Emma L | 7+8 Fnd | | | Aniki | 7+4 Fnd | renegade rows for climb | | Jeanne | 7 Fnd | | | Julie | 7 Fnd | | | Alicia | 7 Fnd | | | Alex D | 7 Fnd | 20” Box | | Veronica | 6+3 Fnd | 16” Box, pull to stand + foot work | | Jacob L | 6+2 Fnd | 2 Pulls, 20” Box | | Debra | 13 | step ups and upright rows | | Jeremy | 11+14 | 50# Renegade Rows |
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250305 POST-WOD SKILL
(Check In)
Post-workout
3 sets:
:30 V-ups
1:00 rest
| Jenny | Yes | | | Justin U | Yes | Yes | | Alicia | Yes | | | Thomas C | Yes | | | Blake P | Yes | | | Diego | Yes | | | Dale | Yes | | | Olivia M | Yes | 20/22/21 | | Kelly P | Yes | | | Tom | Yes | | | Emma L | Yes | | | Jeremy | Yes | | | Jacob L | Yes | | | Mariah | Yes | | | Alex D | Yes | | | Aidan | Yes | | | Emily S | Yes | | | Maddie | Yes | | | Thomas B | Yes | | | Greg U | Yes | Yes |
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250305 AT-HOME WOD
(Reps)
At-home option:
AMRAP 8:
8 broad jumps (4/5 ft)
10 alternating dumbbell renegade rows (35/50 lb)
– Use two dumbbells.
| 1st | 80 | Jenny Wed, Mar 5, 2025 |
| Jenny | 80 | @ home: 8 broad jumps 5x, RR 10 reps 30#4x |
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250305 OPTIONAL ACCESSORY
(Check In)
EMOM 12:
Min. 1 | 15 GHD sit-ups
Min. 2 | 15 GHD hip extensions
NOTES:
-If you are not familiar with or have not been training consistently with the GHD, scale range of motion and/or reps if necessary.
-If you don’t have a GHD, perform weighted sit-ups (14/20 lb) and Superman arch-ups.
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250306 STRENGTH
(Weight, Sc)
For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load.
Rx2:
1 power clean
1 hang power clean
1 push jerk
INTENDED STIMULUS:
- Heavy Olympic lifting complex.
- Build in load across each minute.
- Jerk will likely be the limiting factor.
- All 6 reps unbroken.
| 1st | 115 Rx | Emily S Thu, Mar 6, 2025 | | 2nd | 105 Rx | Lindsey C Thu, Mar 6, 2025 | | 3rd | 100 Rx | Kori Thu, Mar 6, 2025 | | 1st | 195 Rx | Thomas C Thu, Mar 6, 2025 | | 2nd | 155 Rx | Tom Thu, Mar 6, 2025
Chad Thu, Mar 6, 2025
Justin U Thu, Mar 6, 2025 | | 3rd | 125 Rx | Trey W Thu, Mar 6, 2025 |
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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 B | 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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