Daily WOD
 | Mon, Mar 10 2025 |  |
 | Happy Birthday: Laura B & Madison B |
| 250310 POST-WOD SKILL | 250310 METCON | 250310 AT-HOME WOD | 250310 OPTIONAL STRENGTH | 250310 OPTIONAL SKILL | Other Results | WEEK 9 |
250310 POST-WOD SKILL
(Check In)
Post-workout
On a 5:00 clock:
Accumulate as much time as possible in an L-sit.
| Aidan | Yes | 3 min modified hollow hold | | Justin U | Yes | Yes | | Jason B | Yes | Yes | | Blake P | Yes | | | Erika R | Yes | | | Dale | Yes | @ 2:30 | | Alicia | Yes | | | Thomas C | Yes | | | Christine | Yes | | | Katie E | Yes | | | Dana F | Yes | | | Kherri | Yes | | | Tom | Yes | | | John R | Yes | | | Kori | Yes | | | Veronica | Yes | | | Ezra | Yes | | | Kelly P | Yes | | | Thomas B | Yes | | | Jen | Yes | | | Olivia M | Yes | |
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250310 METCON
(Weight, Sc, Fnd)
On a 16:00 clock:
0:00-10:00:
Min 1: bike
Min 2: rest
10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead
Rx2: Same as Rx'd
Rx3: 10:00-16:00:
Shoulder-to-overhead
5-5-5-5-5
Intended Stimulus:
-Sprint efforts on the bike.
-Aim for 7-15+ calories in each interval.
-3-5 shoulder-to-overhead attempts with :60-:90 rest between.
| 1st | 165 Rx | Kherri Mon, Mar 10, 2025 | | 2nd | 125 Rx | Olivia M Mon, Mar 10, 2025 | | 3rd | 115 Rx | Jessica T Mon, Mar 10, 2025
Kristen Mon, Mar 10, 2025
Kori Mon, Mar 10, 2025
Harley Mon, Mar 10, 2025
Lindsey C Mon, Mar 10, 2025 | | 1st | 255 Rx | Ezra Mon, Mar 10, 2025 | | 2nd | 235 Rx | Caleb Nu Mon, Mar 10, 2025 | | 3rd | 205 Rx | Jason B Mon, Mar 10, 2025 |
| Ezra | 255 Rx | 96 cal | | Caleb Nu | 235 Rx | | | Jason B | 205 Rx | Pliability | | Justin U | 195 Rx | 71 Cal | | Tom | 185 Rx | | | Cooper T | 175 Rx | | | Kherri | 165 Rx | | | John R | 165 Rx | | | Thomas B | 135 Rx | | | Olivia M | 125 Rx | | | Lindsey C | 115 Rx | 70 | | Dale | 115 Rx | 76.5 cal | | Harley | 115 Rx | | | Kori | 115 Rx | | | Adam | 115 Rx | 82.4Cal | | Kristen | 115 Rx | | | Jessica T | 115 Rx | | | Katie E | 105 Rx | 71 cal | | Greg U | 105 Rx | 68.8 Cal | | Thomas C | 102 Rx | | | Blake P | 96.5 Rx | | | Christine | 95 Rx | 63 cal | | Laura M | 95 / 2@100 Rx | | | Diane | 90 Rx | | | Aidan | 85 Rx | 79.3 cal | | Dana F | 85 Rx | | | Kelly P | 85 Rx | | | Megan S | 75 Rx | 48 cal | | Veronica | 70 Rx | | | Jen | 60 Rx | 2 @ 65# | | Alicia | 50.1 Rx | | | Susan | 45 Rx | | | Erika R | 44.9 Rx | | | Ginny | 22 Rx | | | Breanna | 120 | Back Squat | | Jeremy | Mod wod | 25.2 retest |
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250310 AT-HOME WOD
(Check In)
At-home option:
On a 16:00 clock:
0:00-10:00:
Min 1: burpees to a 12-in target
Min 2: rest
10:00-16:00:
Every 2:00 for 3 rounds:
1 set:
3 dumbbell shoulder presses (35/50 lb)
5 dumbbell push presses
7 dumbbell push jerks
– Perform each set unbroken.
– Use two dumbbells.
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250310 OPTIONAL STRENGTH
(Weight)
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
NOTES:
-Relatively heavy grunt work.
-Increase loading of both the dumbbells and the sandbag across as many sets as possible.
-Complete both movements in 2 sets or less.
-Rest 10-20 seconds between movements and then as needed between sets.
-Build to a challenging load that still allows for quality movements for both the carry and the hold.
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250310 OPTIONAL SKILL
(Check In)
3 sets:
:20 single-arm ring plank hold, right
:20 single-arm ring plank hold, left
:20 L-sit hold
10 strict toes-to-bars
NOTES:
-For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
-To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
-To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
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WEEK 9
Mar 10, 2025 - Mar 16, 2025 (7 Days) 
- Have 3 balanced plates 6 days this week
- Hit 8,000 steps per day 6 days this week
- 4 workouts at CFD
- Complete 2 Pliability sessions this week
- Consume 1/2 your bodyweight in ounces of non-caffeinated beverages 6 days this week
| Kelly P | 10 11 12 13 14 15 16 | | Harley | 10 11 12 13 14 15 16 | | Jason B | 10 11 12 13 14 15 16 | | Rebecca P | 10 11 12 13 14 15 16 | | Lindsey C | 10 11 12 13 14 15 16 |
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