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, Rx2, Rx3) 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 Rx2 | Jessica T Thu, Mar 13, 2025 | | 3rd | 7 Rx3 | Jenny Thu, Mar 13, 2025 | | 1st | 7+30 Rx3 | 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 Rx2 | | | Adam | 7+30 Rx3 | | | Jenny | 7 Rx3 | Banded Pull-Ups, Single Unders, 65# | | Emma L | 6+35 Rx3 | Green band at 11 | | Megan S | 6+3 Rx3 | | | Kelly S | 6+3 Rx3 | Banded Pull-Ups, Single Unders, 65# | | Harley | 4+46 Rx3 | Banded kipping, DUs, 95# | | Breanna | 4+25 Rx3 | Black band @ 11, DU practice, 95# | | Justin U | 535 | C2B, 35SU, 160FS | | Mindy | 👍 Rx3 | |
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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 | 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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