Daily WOD
 | Wed, Mar 19 2025 |  |
| 250319 METCON | 250319 POST-WOD BENCHMARK | 250319 AT-HOME WOD | 250319 OPTIONAL STRENGTH | 250319 OPTIONAL ACCESSORY I | WEEK 10 |
250319 METCON
(No Results Tracked)
EMOM 12:
Min. 1 | 2 rope climbs (15/15 ft)
Min. 2 | :30 bike, row, or ski
Rx2: (12/12 ft)
Rx3: 2 pull-to stands
Intended Stimulus:
-Rope climb and EMOM to blend skill work and preparation for the bike test.
-Perform a rope climb variation that builds skill but doesn't create undue fatigue before the workout.
-Increase pace on the bike, row, or ski to finish at a fast pace on the final set.
-Finish class with a max-effort sprint for 1:00 on the bike.
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250319 POST-WOD BENCHMARK
(Calories)
Post-workout benchmark
For calories:
1:00 bike
| 1st | 25 Rx | Nidia Wed, Mar 19, 2025 | | 2nd | 23 Rx | Emily S Wed, Mar 19, 2025 | | 3rd | 22.4 Rx | Olivia M Wed, Mar 19, 2025 | | 1st | 39.8 Rx | Tom Wed, Mar 19, 2025 | | 2nd | 33 Rx | Justin T Wed, Mar 19, 2025 | | 3rd | 31 Rx | Cooper T Wed, Mar 19, 2025 |
| Tom | 39.8 Rx | | | Justin T | 33 Rx | | | Cooper T | 31 Rx | | | Justin U | 29.1 Rx | | | Thomas C | 27.1 Rx | | | Thomas B | 26.9 Rx | | | Nidia | 25 Rx | | | Chad | 23.6 Rx | scaled | | Emily S | 23 Rx | | | Olivia M | 22.4 Rx | | | Alex D | 22.2 Rx | | | Blake L | 21.2 Rx | scaled | | Dale | 19.5 Rx | Scaled rope | | Blake P | 19.1 Rx | scaled | | Diego | 19.1 Rx | | | Veronica | 19.1 Rx | | | Scott P | 18.3 Rx | | | Kelly P | 18.0 Rx | | | Maddy | 16.2 Rx | scaled | | Jen | 15.3 Rx | | | Steven W | 15 Rx | scaled | | Julia F | 14 Rx | | | Debra | 13 Rx | scaled | | Erika R | 13 Rx | scaled | | Alicia | 12.6 Rx | scaled | | Susan | 11 Rx | | | Connie | 11 Rx | | | Greg U | 24.2 | scaled | | Jessica L | 20.2 | scaled | | Cecy | 14.4 | scaled | | Diane | 14 | scaled | | Alice | 11.9 | scaled | | Pam | 11 | row | | Aniki | 10 | row |
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250319 AT-HOME WOD
(Reps)
At-home option:
EMOM 12:
Min. 1 | :20 hollow hold + 2 wall walks
Min. 2 | :30 shuttle run
– Shuttle run is 25 ft down and back.
Benchmark
For reps:
1:00 single-dumbbell goblet walking lunges (35/50 lb)
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250319 OPTIONAL STRENGTH
(Weight)
Snatch
Wave 1:
50% x 3
55% x 2
60% x 1
Wave 2:
55% x 3
60% x 2
60% x 1
Wave 3:
60% x 3
65% x 2
70% x 1
NOTES:
-Welcome to week five of the second 2025 Strength 1 lifting cycle. This is a deload week and then next week, we will test our 1-rep snatch.
-Use a recent max or heavy single for your percentages.
-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.
| Dale | 125 Rx | Bench press | | Emily S | 105 Rx | | | Thomas B | 85 Rx | |
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250319 OPTIONAL ACCESSORY I
(Time)
For time:
400-meter sled drag (25/45 lb)
400-meter sled push
NOTES:
-Plan for around 15 minutes for this workout.
-Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
-For both movements, the weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but go unbroken if you can!
| Olivia M | ✅ | 45# / 200m Drag / 200m Push | | Thomas B | Yes Rx | This is attempted murder. |
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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 | 17 18 19 20 21 22 23 | | Harley | 17 18 19 20 21 22 23 |
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