Daily WOD
 | Mon, Mar 31 2025 |  |
 | Happy Birthday: Aidan |
| 250331 AT-HOME WOD | 033125 PRE-WOD SKILL | 250331 METCON | 250331 OPTIONAL STRENGTH | 250331 OPTIONAL ACCESSORY | Other Results |
250331 AT-HOME WOD (Reps) At-home option: AMRAP 12: 2 single-dumbbell thrusters (35/50 lb) 2 object jump-overs (20 in) 2 burpees – After every round add 2 reps to each movement.
| 1st | 143 | Lyndsie Mon, Mar 31, 2025 |
|
033125 PRE-WOD SKILL (Weight) Pre-workout EMOM 10: 2 thrusters
| 1st | 125 Rx | Kherri Mon, Mar 31, 2025 Emily S Mon, Mar 31, 2025 | | 2nd | 120 Rx | Olivia M Mon, Mar 31, 2025 | | 3rd | 115 Rx | Lindsey C Mon, Mar 31, 2025 | | 1st | 245 Rx | Jeremy Mon, Mar 31, 2025 | | 2nd | 225 Rx | Ezra Mon, Mar 31, 2025 | | 3rd | 155 Rx | John R Mon, Mar 31, 2025 Cooper T Mon, Mar 31, 2025 |
| Jeremy | 245 Rx | | | Ezra | 225 Rx | | | Cooper T | 155 Rx | | | John R | 155 Rx | | | Justin U | 145 Rx | | | Tom | 140 Rx | | | Gavin | 135 Rx | | | Blake P | 135 Rx | | | Evan B | 135 Rx | | | Thomas B | 135 Rx | | | Emily S | 125 Rx | | | Kherri | 125 Rx | | | Olivia M | 120 Rx | | | Chad | 115 Rx | | | Lindsey C | 115 Rx | | | Greg U | 115 Rx | | | Jessica T | 105 Rx | | | Dale | 105 Rx | | | Lindsey H | 105 Rx | | | Harley | 105 Rx | | | Katie E | 100 Rx | | | Jessica L | 100 Rx | | | Jason B | 95 Rx | | | Adam | 95 Rx | | | Julia F | 95 Rx | | | Christine | 85 Rx | | | Cecy | 85 Rx | | | Kelly P | 80 Rx | | | Steven W | 75 Rx | | | Dana F | 75 Rx | | | Alicia | 75 Rx | | | Jacob L | 75 Rx | | | Mariah | 70 Rx | | | Alex D | 70 Rx | | | Wayne | 65 Rx | | | Maddy | 65 Rx | | | Deanna | 65 Rx | | | Lyndsie | 65 Rx | | | Megan S | 55 Rx | | | Cindy | 55 Rx | | | Pam | 55 Rx | | | Sadie | 55 Rx | | | Sarah Y | 52.5 Rx | | | Susan | 50 Rx | | | Alice | 45 Rx | | | Emma L | 45 Rx | | | Jen | 42.5 Rx | | | Aniki | 30 Rx | | | Elizabeth | ✅ Rx | Walking OH w/ 35# |
|
250331 METCON (Reps, Int, Sc) AMRAP 12: 2 wall-ball shots (9/10 ft) (14/20 lb) 2 box jump-overs (20/24 in) 2 burpees – After every round add 2 reps to each movement. Rx2: (10/14 lb) Rx3: (9/9 ft) (6/10 lb); (12/12 in) Intended Stimulus: -168+ reps; complete the round of 16+. -Light or bodyweight movements that allow for large, fast sets. -Box jumps should feel easy and fast.
| 1st | 231 Rx | Emily S Mon, Mar 31, 2025 | | 2nd | 221 Rx | Olivia M Mon, Mar 31, 2025 | | 3rd | 183 Rx | Christine Mon, Mar 31, 2025 | | 1st | 221 Rx | Jeremy Mon, Mar 31, 2025 | | 2nd | 200 Rx | Justin U Mon, Mar 31, 2025 | | 3rd | 187 Rx | Thomas B Mon, Mar 31, 2025 |
| Emily S | 231 Rx | | | Olivia M | 221 Rx | | | Jeremy | 221 Rx | | | Justin U | 200 Rx | | | Thomas B | 187 Rx | | | Ezra | 186 Rx | | | Christine | 183 Rx | | | Cindy | 178 Rx | | | Julia F | 177 Rx | | | Jessica T | 168 Rx | | | John R | 168 Rx | | | Kherri | 168 Rx | | | Jessica L | 164 Rx | | | Harley | 164 Rx | | | Cooper T | 162 Rx | | | Tom | 158 Rx | | | Dale | 154 Rx | 20# & “ masters | | Chad | 152 Rx | | | Kelly P | 147 Rx | | | Maddy | 140 Rx | | | Gavin | 132 Rx | | | Jen | 130 Rx | | | Sarah Y | 126 Rx | | | Jason B | 114 Rx | | | Wayne | 102 Rx | | | Katie E | 185 Int | 14#, Step-ups | | Dana F | 161 Int | | | Mariah | 154 Int | | | Evan B | 154 Int | | | Sadie | 149 Int | | | Cecy | 148 Int | | | Alex D | 126 Int | | | Greg U | 106 Int | | | Steven W | 102 Int | | | Megan S | 97 Int | | | Debra | 181 Sc | | | Alicia | 160 Sc | | | Alice | 133 Sc | | | Aniki | 126 Sc | | | Pam | 126 Sc | | | Susan | 107 Sc | | | Elizabeth | 270 | MODWOD | | Blake P | 174 | scaled | | Lindsey H | 162 | 50/50 step-ups | | Adam | 150 | scaled | | Lyndsie | 143 | scaled | | Emma L | 102 | scaled | | Jacob L | 84 | scaled | | Lindsey C | N/A | scaled |
|
250331 OPTIONAL STRENGTH (Weight) 6 sets for load: 1 clean pull 1 hang power clean 1 hang squat clean – All hang reps start from above the knees. 2 drop sets: 1 complex at 95% 1 complex at 90% NOTES: -Welcome to the in-between-cycles week of our Strength program. The goal of this week’s strength sessions is to recover, realign, and prepare for the next cycle that will start on April 7. -Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible. -Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day. Rest 3:00 between sets.
| Tom | 185 Rx | | | Thomas B | 125 Rx | | | Dale | 120 Rx | 5 sets 4 reps Bench | | Emily S | 120 Rx | |
|
250331 OPTIONAL ACCESSORY (Check In) 3 sets: :20 ring plank hold (right arm) :20 ring plank hold (left arm) :20 L-sit hold 10 strict toes-to-bars NOTES: -For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain a rigid body position, but walk your feet forward, making your body more upright as opposed to horizontal. -To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest. -To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
|
| Gavin | Back Squat Max | 264 Rx | 18th March 14, 2023 | | Gavin | Bench Press Max | 185 Rx | 14th March 26, 2024, Bench Press 3-3-2-2-1 | | Gavin | C & J Max | 190 Rx | 6th July 31, 2023, very 2 mins for 12 mins: Clean & Jerk | | Gavin | Clean 1 Rep Max | 225 Rx | 8th November 11, 2021, 3 reps @ 225 lbs, Hall | | Gavin | Deadlift Max | 335 Rx | 15th March 09, 2023 | 3 reps @ 335 lbs | Deadlift : 3 Rep Max | | Gavin | Front Squat Max | 220 Rx | July 31, 2023 | 1 rep @ 220 lbs | Front Squat : 1-10 | | Gavin | Overhead Squat Max | 125 Rx | 9th December 18, 2023 | 1 rep @ 125 lbs | Every 2 mins for 12 mins: Overhead Squats | | Gavin | Push Jerk Max | 175 Rx | 7th February 28, 2023 | 1 rep @ 175 lbs | Complex: Cleans and Jerks : 1-1-1-1-1-1 | | Gavin | Push Press Max | 135 Rx | November 19, 2020 | 1 rep @ 135 lbs | Shoulder Press : 1x1 | | Gavin | Strict Press Max | 135 Rx | 11th November 19, 2020 | 1 rep @ 135 lbs | Shoulder Press : 1x1 | | Gavin | Push Press Max | 170 Rx | 9th December 19, 2023 | 3 reps @ 170 lbs | Every 2 mins for 12 mins: Push Press | | Gavin | Power Clean Max | 205 Rx | 7th 3/28/22 | | Gavin | Snatch Max | 135 Rx | 7th 4/11/2024 | | Gavin | CLEAN AND JERK MAX | 190 Rx | 4th | | Gavin | POWER SNATCH MAX | 135 Rx | 6th 4/11/2024 | | Gavin | ANGIE | 24:47 Rx | 4th May 25, 2022 | | Gavin | ANNIE | 8:21 Rx | December 21, 2021 | | Gavin | DIANE | 8:06 Rx | 11th August 06, 2021 | | Gavin | ELIZABETH | 14:56 Rx | 5th March 22, 2024 | | Gavin | FRAN | 8:50 Rx | 19th October 23, 2023 | | Gavin | GRACE | 4:24 Int | October 19, 2022 | | Gavin | HELEN | 11:28 Rx | 11th October 16, 2020 | | Gavin | JACKIE | 9:55 Rx | 9th September 30, 2024 | | Gavin | KAREN | 11:23 Rx | 9th August 11, 2023 | | Gavin | NANCY | 18:00 Int | 23rd August 16, 2022 | | Gavin | GRETTEL | 11:25 Rx | 17th August 14, 2024 | | Gavin | Strict Pull-ups | 16 Rx | 1st October 19, 2023 | | Gavin | 500m Row | 1:44 Rx | 1st October 07, 2024 | | Gavin | 5000m Run | 26:00 Rx | 1st February 11, 2024 | | Gavin | 5000m Row | 20:34.2 Rx | 1st October 20, 2022 | | Gavin | JT | 14:46 Rx | 7th August 25, 2021 | | Gavin | MURPH | 50:01 Rx | 19th November 26, 2020 | | Gavin | DT | 9:20 | 6th July 24, 2020 | | Gavin | JERRY | 26:49 Rx | 7th May 23, 2023 |
|