DAILY WOD
 | Mon, Mar 17 2025 |  |
| 250317 METCON | 250317 POST-WOD SKILL | 250317 AT-HOME WOD | 250317 OPTIONAL RUN DUMBBELL STEP-UP | 250317 OPTIONAL ACCESSORY | Other Results | WEEK 10 |
250317 METCON (Reps, Rx2, Rx3) 3 rounds for reps of: 1:00 double-unders 1:00 push presses (55/75 lb) 1:00 air squats – No rest between movements. Rx2: Same as Rx'd Rx3: 1:00 single-unders; (15/15 lb) Intended Stimulus: -5-100 double-unders. -20-40 push presses. -20-60 squats. -No rest between movements; expect :05-:10 for transitions. -Light movements at fast paces to allow for some intensity while recovering from the Open workout.
| 1st | 408 Rx | Nicole Ha Mon, Mar 17, 2025 | | 2nd | 363 Rx | Jessica T Mon, Mar 17, 2025 | | 3rd | 304 Rx | Kori Mon, Mar 17, 2025 | | 1st | 407 Rx | Thomas C Mon, Mar 17, 2025 | | 2nd | 381 Rx | Caleb Nu Mon, Mar 17, 2025 | | 3rd | 325 Rx | Dustin Mon, Mar 17, 2025 |
| Nicole Ha | 408 Rx | | | Thomas C | 407 Rx | | | Caleb Nu | 381 Rx | | | Jessica T | 363 Rx | | | Dustin | 325 Rx | | | Cooper T | 315 Rx | | | Kori | 304 Rx | | | Lindsey C | 300 Rx | | | Kelley | 295 Rx | | | Erika R | 283 Rx | | | Julia F | 270 Rx | | | Dana F | 264 Rx | | | Veronica | 242 Rx | | | Thomas B | 233 Rx | | | Jason | 230 Rx | Playability | | Justin U | 211 Rx | | | Tom | 210 Rx | | | Diane | 193 Rx | | | Christine | 180 Rx | | | Debra | 517 Rx3 | Singles | | Katie E | 486 Rx3 | SU, 55# | | Greg U | 337 Rx3 | 65# | | Shelby B | 330 Rx3 | Rx weight single unders | | Pam | 293 Rx3 | | | Susan | 240 Rx3 | | | Aniki | 229 Rx3 | | | Alice | 159 Rx3 | | | Emma L | 139 Rx3 | | | Maddy | 426 | Singles | | Chad | 315 | Single single double | | Steven W | 264 | scaled | | Elizabeth | 108 | Mid wod bike, OHwalk, partial air squat | | Alicia | :-) Rx3 | Singles, 55 | | Adam | Lost count, tons of reps!!! Rx | |
|
250317 POST-WOD SKILL (Check In) Post-workout Every 2:00 for 5 sets: 3 thrusters
| Maddy | Yes | 55 | | Justin U | Yes | 135 | | Jason | Yes | 155 | | Chad | Yes | 140 | | Steven W | Yes | 75 | | Dustin | Yes | 105 | | Thomas C | Yes | 175 | | Nicole Ha | Yes | #95 | | Lindsey C | Yes | 105 | | Debra | Yes | | | Adam | Yes | | | Katie E | Yes | 95# | | Greg U | Yes | 105 | | Jessica T | Yes | | | Elizabeth | Yes | | | Christine | Yes | 95 | | Alice | Yes | 35 | | Aniki | Yes | 25 | | Diane | Yes | 70 | | Cooper T | Yes | 115 | | Pam | Yes | 52.5 | | Susan | Yes | 50 | | Julia F | Yes | 75 | | Erika R | Yes | 95 | | Alicia | Yes | 55 | | Emma L | Yes | 50 | | Tom | Yes | 145 | | Dana F | Yes | 75 | | Veronica | Yes | 70 | | Thomas B | Yes | 95 | | Kori | Yes | 95 | | Shelby B | Yes | 85 |
|
250317 AT-HOME WOD (Reps) At-home option: 3 rounds for reps of: 1:00 double-unders 1:00 single-dumbbell push presses (35/50 lb) 1:00 air squats – No rest between movements.
|
250317 OPTIONAL RUN DUMBBELL STEP-UP (Check In) Every 3:00 for 7 rounds: 200-meter run 12 DB box step-overs (20/35 lb) (20/24 in) – Use two dumbbells. NOTES: -Run efforts in 1:00 or less. -Moderate-to-light load for unbroken dumbbell box step-overs. -:30 or more rest per round. -Today’s workout is a grind. Each set should be a sprint effort with no real reason to stop in either movement; plan to put your head down and work. -Push the pace on the run efforts and challenge yourself to hang on to the dumbbells.
|
250317 OPTIONAL ACCESSORY (Check In) Accumulate: 3:00 L-sit hold NOTES: -Perform the L-sit using a pair of parallettes, hanging from a pull-up bar, or finding any creative way to get yourself off the ground. Use the same technique throughout the entire 3 minutes that allows you to hold the L-sit for at least 10 seconds and no longer than 40 seconds. Rest as needed, but pick up where you left off until you accumulate 3 minutes of work.
|
WEEK 10 Mar 17, 2025 - Mar 23, 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 - Complete 2 Pliability sessions this week - Consume 1/2 your bodyweight in ounces of water 6 days this week - Hit within 5% of your protein goal 6 days this week'
| Kelly P | 17 18 19 20 21 22 23 | | Lindsey C | 17 18 19 20 21 22 23 | | Jason | 17 18 19 20 21 22 23 | | Harley | 17 18 19 20 21 22 23 |
|