DAILY WOD
 | Fri, Mar 21 2025 |  |
 | Gymversary: Tom(2) |
| 250321 METCON | 250321 POST-WOD SKILL | 250321 OPTIONAL SKILL | 250321 OPTIONAL ACCESSORY | Other Results | WEEK 10 |
250321 METCON
(Time, Rx2, Rx3)
For time:
2,400-m run
then…
5 rounds:
15 push-ups
15 toes-to-bars
Rx2: 10 push-ups; 10 strict leg raises
– Maintain straight legs on the leg raises.
Rx3: 1,600-m run;
10 push-ups from the knees;
10 strict hanging knee raises
Intended Stimulus:
-15:00-23:00; most athletes in 17:00-20:00.
-Run in 9:00-14:00.
-Push-ups in :20-1:00 and 1-4 sets.
-Toes-to-bars in :30-1:00 and 1-3 sets.
| 1st | 19:58 Rx | Emily S Fri, Mar 21, 2025 | | 2nd | 24:11 Rx | Nicole Ha Fri, Mar 21, 2025 | | 3rd | 24:24 Rx | Olivia M Fri, Mar 21, 2025 | | 1st | 19:05 Rx | Jeremy Fri, Mar 21, 2025 | | 2nd | 23:59 Rx | Thomas B Fri, Mar 21, 2025 | | 3rd | 24:44 Rx | Justin U Fri, Mar 21, 2025 |
| Jeremy | 19:05 Rx | | | Emily S | 19:58 Rx | | | Thomas B | 23:59 Rx | | | Nicole Ha | 24:11 Rx | | | Olivia M | 24:24 Rx | 14# Vest — sub-12:00 1.5 Mile Run, slowww push-ups🤣 | | Justin U | 24:44 Rx | 800x3 run | | Thomas C | 28:29 Rx | Ate sourdough bread while working out | | Jessica L | 19:50 Rx2 | | | Cooper T | 20:02 Rx2 | | | Julia F | 20:02 Rx2 | | | John R | 20:06 Rx2 | | | Adam | 20:25 Rx2 | bike | | Hope | 21:42 Rx2 | | | Kelly P | 21:44 Rx2 | | | Dale | 22:03 Rx2 | Bike 7000m; full reps; knees up | | Tom | 22:09 Rx2 | | | Harley | 22:22 Rx2 | | | Lindsey C | 24:24 Rx2 | Rx reps | | Alice | 16:13 Rx3 | | | Pam | 17:15 Rx3 | | | Emma L | 17:26 Rx3 | | | Jeanne | 17:40 Rx3 | toes | | Maddy | 19:00 Rx3 | | | Diego | 19:25 Rx3 | | | Greg U | 19:33 Rx3 | 3000M row 10pu 5t2b | | Diane | 20:27 Rx3 | | | Megan M | 21:08 Rx3 | | | Jen | 21:20 Rx3 | Row-2400m | | Steven W | 22:00 Rx3 | | | Katie E | 22:20 Rx3 | RX distance and reps- bar elevated pu, KR, 2400m run=15:15 | | Susan | 22:21 Rx3 | | | Alicia | 22:58 Rx3 | | | Kelly S | 23:40 Rx3 | 2400 meters | | Deanna | 25:54 Rx3 | | | Scott P | 27:05 Rx3 | rx run | | Blake P | 20:39 | 3 rounds | | Elizabeth | Mod wod | scaled | | Dana F | No clock Rx | Prom T2B |
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250321 POST-WOD SKILL
(Reps)
Post-workout
3 sets:
Max unbroken pull-ups
| Olivia M | 10 — 7 — 7 Rx | Strict, 1:00 Rest b/n Sets | | Thomas B | 8,6,4 strict Rx | |
|
250321 OPTIONAL SKILL
(Reps)
AMRAP 15:
15 dumbbell rows, left arm (35/50 lb)
15 dumbbell rows, right arm
Handstand walk (50 ft)
NOTES:
-Use this session to build upper-body strength and handstand walking skills; prioritize quality of movement over volume.
-Use the handstand walk to work on high-skill gymnastics. If you can, move fast and go for big unbroken sets. Otherwise, try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!
-Challenge yourself with a heavier dumbbell. If you can do all 15 reps in a row at the Rx’d weight, choose a heavier load that still allows for at least 5 reps in a row without putting the dumbbell down.
| 1st | 560 | Thomas B Fri, Mar 21, 2025 |
| Thomas B | 560 | 35lb, 50xhandstand weight shifts |
|
250321 OPTIONAL ACCESSORY
(Check In)
Accumulate:
5:00 sandbag bear hug (70/100 lb)
– Rest as needed.
NOTES:
-Build to 5 minutes with the bag in a bear hug. Scale the load to complete in 4 sets or less and under 10 minutes total.
-If you don’t have a sandbag, perform a double-kettlebell front rack hold.
| Dale | Yes | Yes. 150# w Jeremy; 10 x :30 | | Thomas B | Yes | |
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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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