DAILY WOD
 | Tue, Mar 11 2025 |  |
 | Gymversary: Adam(1) & Christine(1) |
| 250311 METCON | 250311 POST-WOD SKILL | 250311 AT-HOME WOD | 250311 OPTIONAL STRENGTH | WEEK 9 |
250311 METCON
(Time, Rx2, Rx3)
3 rounds for time:
30 Russian KB swings (35/53 lb)
15 handstand push-ups
Rx2: 25 Russian KB swings (35/53 lb);
10 handstand push-ups
Rx3: 20 Russian KB swings (18/26 lb);
10 push-ups from the knees
Intended Stimulus:
-5:00-9:00.
-Kettlebell swings in :90 or less and 1-2 sets.
-Handstand push-ups in 1:00-1:15 and 1-2 sets.
-Volume should be something athletes can complete in an unbroken set.
| 1st | 5:45 Rx | Kherri Tue, Mar 11, 2025 | | 2nd | 6:53 Rx2 | Shelby B Tue, Mar 11, 2025 | | 3rd | 8:13 Rx2 | Kori Tue, Mar 11, 2025 | | 1st | 6:00 Rx | Justin U Tue, Mar 11, 2025 | | 2nd | 4:13 Rx2 | Chad Tue, Mar 11, 2025 | | 3rd | 4:47 Rx2 | Jason Tue, Mar 11, 2025 |
| Kherri | 5:45 Rx | | | Justin U | 6:00 Rx | | | Chad | 4:13 Rx2 | | | Jason | 4:47 Rx2 | 30 Swings | | Thomas B | 5:55 Rx2 | 53#, 2 abmats | | Dustin | 6:00 Rx2 | | | Shelby B | 6:53 Rx2 | 35# 2 ab mats | | Tom | 6:55 Rx2 | 53#, 2 abmats | | Kori | 8:13 Rx2 | 30 swings | | Cooper T | 8:57 Rx2 | 30 swings | | Dana F | 4:55 Rx3 | 35#, pike pushups | | Hope | 5:23 Rx3 | 35# | | Jeanne | 5:33 Rx3 | 35# box pike | | Katie E | 5:38 Rx3 | Full reps, 35#, bench pike | | Kelly S | 6:08 Rx3 | 35#, bench pike | | Rebecca P | 6:18 Rx3 | 35# | | Mindy | 6:30 Rx3 | Rx reps, push ups | | Megan S | 6:33 Rx3 | 30#, 30 swings | | Lindsey C | 6:39 Rx3 | (30) 40# KB/5 HSPU W/ 2 ab mats | | Mariah | 6:39 Rx3 | 35#, bench pike | | Cindy | 6:40 Rx3 | | | John R | 6:43 Rx3 | 53#, some a mat HSPU | | Kelly P | 6:55 Rx3 | 35# | | Veronica | 6:57 Rx3 | | | Scott P | 7:11 Rx3 | 53#, bench pike | | Breanna | 7:38 Rx3 | 44#, bench pike | | Jacob L | 8:04 Rx3 | | | Adam | 8:46 Rx3 | 53#, box pike full reps | | Blake L | 9:00 Rx3 | | | Steven W | 9:00 Rx3 | | | Jeremy | ✅ Rx | Yesterdays WOD | | Harley | ✅ | + pliability |
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250311 POST-WOD SKILL
(Check In)
Post-workout
Accumulate:
10 KB Turkish get-ups/arm
| Jeanne | Yes | | | Justin U | Yes | | | Chad | Yes | | | Cindy | Yes | | | Dustin | Yes | | | Katie E | Yes | | | Thomas B | Yes | | | Tom | Yes | | | Kelly P | Yes | Pliability |
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250311 AT-HOME WOD
(Time)
At-home option:
3 rounds for time:
30 Russian dumbbell swings (35/50 lb)
15 handstand push-ups
– Substitute pike push-ups if no wall is available.
| Christine | 6:07 -HSPU w/2 ab mats Rx | | | Elizabeth | 3:00 | Rx3 |
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250311 OPTIONAL STRENGTH
(Weight)
Snatch
Wave 1:
75% x 3
80% x 2
85% x 1
Wave 2:
80% x 2
85% x 2
90% x 1
Wave 3:
85% x 1
90% x 1
95% x 1
Heavy Single x 1
NOTES:
-Welcome to week four of the second 2025 Strength 1 lifting cycle where we’ll continue following the same wave-loading template as our previous cycle. Next week will be a deload week and then in week six, we will test our 1-rep snatch.
-For the percentages, use a recent max or heavy single.
-If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.
-Rest as needed between percentages and waves.
| Thomas B | 115 Rx | Used 100 as % reference, then 1x115 | | Lindsey C | 95 Rx | |
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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 | 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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