Daily WOD
 | Mon, Mar 16 |  |
 | Happy Birthday: Nick Ga |
| 260316 PRE WOD STRENGTH | TOPSY | 260316 AT HOME WOD | 260316 OPTIONAL SKILL | 260316 OPTIONAL ACCESSORY |
260316 PRE WOD STRENGTH (Weight) Pre-workout strength EMOM 5: 1 squat clean 2 thrusters – Build in load.
| 1st | 95 Rx | Kelly S Mon, Mar 16, 2026 | | 2nd | 90 Rx | Deena Mon, Mar 16, 2026 | | 3rd | 85 Rx | Taylor B Mon, Mar 16, 2026 | | 1st | 210 Rx | Caleb Nu Mon, Mar 16, 2026 | | 2nd | 195 Rx | Willy Mon, Mar 16, 2026 | | 3rd | 185 Rx | Alex A Mon, Mar 16, 2026 |
| Caleb Nu | 210 Rx | | | Willy | 195 Rx | | | Alex A | 185 Rx | | | Mike | 165 Rx | | | Thomas B | 150 Rx | | | Gavin | 135 Rx | | | Kim | 105 Rx | | | Baxter | 95 Rx | | | Dale | 95 Rx | | | Kelly S | 95 Rx | | | Deena | 90 Rx | | | Taylor B | 85 Rx | | | John W | 80 Rx | | | Veronica | 80 Rx | | | Deanna | 80 Rx | | | Carlos | 80 Rx | | | Madelyne | 80 Rx | | | Alicia | 75 Rx | | | Eddie | 75 Rx | | | Dana F | 75 Rx | | | Lyndsie | 75 Rx | | | Karis | 70 Rx | | | Denisha | 60 Rx | | | Amber ga | 20 Rx | | | Taylor A | 15 Rx | Dumbbells |
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TOPSY (Reps, Sc, Fnd) AMRAP 25: 3 ring muscle-ups 8 thrusters (75/115 lb) 17-cal row Rx2: AMRAP 25: 3 jumping ring muscle-ups 8 thrusters (55/75 lb) 17-cal row Rx3: Every 5:00 for 5 sets: 3 low-ring muscle-up transitions 8 thrusters (35/45 lb) 12-cal row Masters 55+ option: AMRAP 25: 3 chest-to-bar pull-ups 8 thrusters (65/95 lb) 17-calorie row Intended Stimulus -6-10 rounds. -Thrusters in :45-1:00. -Ring muscle-ups in :30-:45. -Row in 2:00 or less. -In honor of McCoy “Topsy” Turner, a loved member of the CrossFit community and former Seminar Staff trainer, who died by suicide on March 8, 2025, after suffering from complex post-traumatic stress.
| 1st | 9+3 Sc | Emily S Mon, Mar 16, 2026 | | 2nd | 8+15 Sc | Deanna Mon, Mar 16, 2026 | | 3rd | 9+1 Fnd | Megan S Mon, Mar 16, 2026 | | 1st | 199 Rx | Mike Mon, Mar 16, 2026 | | 2nd | 6+2 Rx | Thomas B Mon, Mar 16, 2026 | | 3rd | 245 Sc | Baxter Mon, Mar 16, 2026 |
| Mike | 199 Rx | | | Thomas B | 6+2 Rx | | | Baxter | 245 Sc | | | Kim | 10 Sc | | | Emily S | 9+3 Sc | 3 BMU, 75# | | Cooper T | 8+18 Sc | | | Deanna | 8+15 Sc | | | Greg U | 8+3 Sc | | | Ezra | 8 Sc | Jumping rmu, rx weight | | Andrew | 7+16 Sc | | | Gavin | 7+11 Sc | 95lb, RMU from box | | Eddie | 7 Sc | | | John W | 7 Sc | | | Dale | 5+11 Sc | Rx2.ski. Stopped early (@ 19 min) | | Megan S | 9+1 Fnd | | | Lyndsie | 9 Fnd | | | Christine | 8+13 cal Fnd | 55, 17 cals | | Veronica | 8+10 Fnd | | | Karis | 8+7 Fnd | 45 | | Adam | 8+5 Fnd | Chest to bar/75lbs/bike | | Denisha | 8 Fnd | | | Taylor B | 8 Fnd | 55lb 17cal | | Taylor A | 8 Fnd | | | Deena | 7+23 Fnd | 70# jumping ring holds. 17 cal row | | Dana F | 7+17 Fnd | | | Alicia | 7+3 Fnd | 55#,17cal | | Elizabeth | 7 Fnd | 35 | | Kelly S | 6+3 Fnd | | | Susan | 5+ 21 Fnd | 35, 12 cal | | Pam | 5+20 Fnd | | | David R | 5 Fnd | | | Caroline | 8 | scaled | | Alice | 6+3 | scaled | | Aniki | 6 | scaled | | Jason B | 💪 | Traditional Strength Training | | Justin U | ✔️ | 26.3 | | John R | 👍🏼 | 26.3 round 2 |
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260316 AT HOME WOD (Reps) At-home option: AMRAP 25: 3 hand-release push-ups 8 dumbbell thrusters (20/35 lb) 400-meter run – Use two dumbbells.
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260316 OPTIONAL SKILL (Check In) 10 sets: Handstand walk (50 ft) – Rest 1:00 between sets. Notes -Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start. -Reduce the distance as needed to accommodate your ability.
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260316 OPTIONAL ACCESSORY (Weight) 5 sets for load: 10 close-grip bench presses Notes -Spend no more than 15 minutes building up to a heavy set of 10 reps. -If you don’t have a spotter, cut back on the weight to avoid failure and maintain safety. -Rest as needed and build to your heaviest set of 10.
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