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, Int, Sc)
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 B | 230 Rx | Playability | | Justin U | 211 Rx | | | Tom | 210 Rx | | | Diane | 193 Rx | | | Christine | 180 Rx | | | Debra | 517 Sc | Singles | | Katie E | 486 Sc | SU, 55# | | Greg U | 337 Sc | 65# | | Shelby B | 330 Sc | Rx weight single unders | | Pam | 293 Sc | | | Susan | 240 Sc | | | Aniki | 229 Sc | | | Alice | 159 Sc | | | Emma L | 139 Sc | | | Maddy | 426 | Singles | | Chad | 315 | Single single double | | Steven W | 264 | scaled | | Elizabeth | 108 | Mid wod bike, OHwalk, partial air squat | | Alicia | :-) Sc | Singles, 55 | | Adam | Lost count, tons of reps!!! Rx | |
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250317 POST-WOD SKILL
(Check In)
Post-workout
Every 2:00 for 5 sets:
3 thrusters
| Maddy | Yes | 55 | | Justin U | Yes | 135 | | Jason B | 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 |
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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.
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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.
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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.
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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 B | 17 18 19 20 21 22 23 | | Harley | 17 18 19 20 21 22 23 |
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