DAILY WOD
 | Tue, Mar 25 2025 |  |
 | Happy Birthday: Caleb P |
 | Gymversary: Melanie(1) |
| 250325 METCON | 250325 AT-HOME WOD | 250325 OPTIONAL STRENGTH | 250325 OPTIONAL ACCESSORY | Other Results |
250325 METCON (Weight) 10 sets for load: 2 front squats – Lift once every 3:00. Intended Stimulus: -Classic heavy day, building on last week's heavy back squat triples. -Build from a moderate to heavy load by the 6th or 7th set, then continue building as able or reduce load as needed. -See 250210 for last heavy front squat day.
| 1st | 225 Rx | Nidia Tue, Mar 25, 2025 | | 2nd | 170 Rx | Kherri Tue, Mar 25, 2025 | | 3rd | 160 Rx | Olivia M Tue, Mar 25, 2025 | | 1st | 355 Rx | Jeremy Tue, Mar 25, 2025 | | 2nd | 315 Rx | Carson C Tue, Mar 25, 2025 Tom Tue, Mar 25, 2025 Ezra Tue, Mar 25, 2025 | | 3rd | 275 Rx | Cooper T Tue, Mar 25, 2025 Chad Tue, Mar 25, 2025 Justin U Tue, Mar 25, 2025 |
| Jeremy | 355 Rx | | | Ezra | 315 Rx | | | Tom | 315 Rx | | | Carson C | 315 Rx | | | Justin U | 275 Rx | | | Chad | 275 Rx | | | Cooper T | 275 Rx | | | John R | 235 Rx | | | Nidia | 225 Rx | | | Blake L | 215 Rx | | | Thomas B | 205 Rx | | | Diego | 205 Rx | | | Evan B | 185 Rx | | | Kherri | 170 Rx | | | Olivia M | 160 Rx | | | Lindsey C | 155 Rx | | | Emily S | 155 Rx | | | Julia F | 140 Rx | | | Kori | 140 Rx | | | Adam | 135 Rx | | | Kaylin | 130 Rx | | | Alex D | 130 Rx | | | Steven W | 125 Rx | | | Dana F | 125 Rx | | | Mariah | 125 Rx | | | Sarah Y | 115 Rx | | | Olivia B | 115 Rx | | | Jeanne | 115 Rx | | | Megan S | 110 Rx | | | Jenny | 105 Rx | | | Hope | 100 Rx | | | Veronica | 95 Rx | | | Alicia | 90 Rx | | | Lois | 90 Rx | | | Emma L | 90 Rx | | | Alice | 52.5 Rx | | | Kelly S | 110 | Back Squat |
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250325 AT-HOME WOD (Weight) At-home option: 10 sets: 5-10 double-dumbbell front squats – Lift once every 3:00.
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250325 OPTIONAL STRENGTH (Weight) On a 20:00 clock: Build to a 1-rep-max snatch NOTES: -Welcome to week six of the second 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep snatch (power or squat). -Set a 20-minute clock, and aim to complete 6-10 total lifts. Any more than 10 lifts, and you are not getting enough rest between efforts. -Be sure to warm up to at least 50% of your last heavy 1-rep before starting the 20-minute clock.
| Thomas B | 125 Rx | | | Veronica | 45# Rx | |
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250325 OPTIONAL ACCESSORY (Weight) 4 sets: Farmers carry (100 ft) 25 GHD sit-ups – Rest 1:00-2:00 between sets. NOTES: -Go as heavy as possible on the farmers carry. If you want an extra challenge, use two loaded barbells. Try to go unbroken on the GHD sit-ups. Rest as needed between movements to maintain the unbroken stimulus. -Reduce volume and/or range of motion if you haven’t been training consistently with the GHD. Scale to 25 AbMat sit-ups as needed.
| Thomas B | 210lbs Rx | Farmer yokes, Broken up GHDs |
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