Daily WOD
 | Thu, Mar 13 2025 |  |
| 250313 PRE-WOD SKILL | 250313 AT-HOME WOD | 250313 METCON | 250313 OPTIONAL STAMINA | 250313 OPTIONAL ACCESSORY | WEEK 9 |
250313 PRE-WOD SKILL
(Reps)
Pre-workout
3 sets:
5 front squats
– Build to workout load or slightly heavier.
| 1st | 125 Rx | Olivia M Thu, Mar 13, 2025
Breanna Thu, Mar 13, 2025 | | 2nd | 105 Rx | Harley Thu, Mar 13, 2025
Jessica T Thu, Mar 13, 2025 | | 3rd | 85 Rx | Kelly S Thu, Mar 13, 2025 | | 1st | 15 Rx | Justin U Thu, Mar 13, 2025 |
| Breanna | 125 Rx | | | Olivia M | 125 Rx | 85/105/125 | | Jessica T | 105 Rx | | | Harley | 105 Rx | | | Kelly S | 85 Rx | | | Jenny | 70 Rx | | | Emma L | 65 Rx | | | Justin U | 15 Rx | 155# |
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250313 AT-HOME WOD
(Reps)
At-home option:
AMRAP 12:
10 double-dumbbell bent-over rows (35/50 lb)
25 double-unders
10 double-dumbbell front squats
25 double-unders
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250313 METCON
(Reps, Sc, Fnd)
AMRAP 12:
5 chest-to-bar pull-ups
25 double-unders
5 front squats (125/185 lb)
25 double-unders
Rx2: 5 pull-ups; (95/135 lb)
Rx3: 5 banded strict pull-ups;
25 single-unders; (55/75 lb);
25 single-unders
Intended Stimulus:
-6-10 rounds.
-30+ total pull-ups and front squats; unbroken sets of each.
-Double-unders in :30 or less each effort.
| 1st | 5+31 Rx | Olivia M Thu, Mar 13, 2025 | | 2nd | 5+30 Sc | Jessica T Thu, Mar 13, 2025 | | 3rd | 7 Fnd | Jenny Thu, Mar 13, 2025 | | 1st | 7+30 Fnd | Adam Thu, Mar 13, 2025 | | 2nd | 535 | Justin U Thu, Mar 13, 2025 |
| Olivia M | 5+31 Rx | Friday 03/14 | | Jessica T | 5+30 Sc | | | Adam | 7+30 Fnd | | | Jenny | 7 Fnd | Banded Pull-Ups, Single Unders, 65# | | Emma L | 6+35 Fnd | Green band at 11 | | Megan S | 6+3 Fnd | | | Kelly S | 6+3 Fnd | Banded Pull-Ups, Single Unders, 65# | | Harley | 4+46 Fnd | Banded kipping, DUs, 95# | | Breanna | 4+25 Fnd | Black band @ 11, DU practice, 95# | | Justin U | 535 | C2B, 35SU, 160FS | | Mindy | 👍 Fnd | |
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250313 OPTIONAL STAMINA
(Time)
4 sets for time:
800-meter run
– Rest 3:00 between sets.
NOTES:
-24:00-30:00 (including rest).
-Finish each 800-meter run in less than 5 minutes.
-Perform each run at a semi-sustainable pace (around 80-90% effort) rather than an all-out effort to allow you to recover enough to finish each set in a similar time.
-Perform this workout with friends for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and set goals for each interval.
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250313 OPTIONAL ACCESSORY
(Time)
3 sets:
20 double-dumbbell overhead walking lunges
– Rest 3:00 between sets.
NOTES:
-Find a dumbbell load that allows you to go unbroken. You may increase the weight across the rounds, but maintain unbroken reps.
-Focus on maintaining locked-out elbows throughout the entire set. This will challenge both the strength and mobility in your shoulders.
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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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