WOD
 | Mon, Mar 3 2025 |  |
| CrossFit 20250303 | NANCY | Upper body strength 20250303 | The Lunge Challenge |
CrossFit 20250303
(No Results Tracked)
Welcome to March! This month, we’ll focus on higher-intensity, shorter-duration workouts.
WARM-UP:
200m walk
200-m run, slow
10 PVC pass-throughs
10 PVC good mornings
10 PVC hang muscle snatches
10 alternating Spiderman stretches
10 counterbalance plate squats
10 PVC pass-throughs
10 PVC good mornings
10 PVC muscle snatches
10 alternating Samson stretch lunges
10 counterbalance plate squats
200m run, fast
SKILL/STRENGTH: 5 sets
1 squat snatch
2 overhead squats
BENCHMARK WOD 'NANCY': 5 rounds for time
Rx:
STIMULUS 10:00-18:00; 12:00-16:00 for most athletes
400m run
15 overhead squats (95/65)
Rx2
400m run
15 overhead squats (65/45)
Rx3
4 rounds for time:
300m run
15 overhead squats (45/35)
– Put score under 'NANCY' tab
MODIFICATIONS:
-Run, modify to distance can complete in 2:00 or less
-Overhead squats, light load, something can complete 10 reps at once or use PVC
STIMULUS NOTES:
10:00-18:00; 12:00-16:00 for most athletes
Light loading and large sets for the overhead squats
STRETCHING:
1:00 banded shoulder stretch/arm
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NANCY
(Time, Rx2, Rx3,  The Girls)
BENCHMARK WOD 'NANCY': 5 rounds for time
Rx:
STIMULUS 10:00-18:00
400m run
15 overhead squats (95/65)
Rx2
400m run
15 overhead squats (65/45)
Rx3
4 rounds for time:
300m run
15 overhead squats (45/35)
MODIFICATIONS:
-Run, modify to distance can complete in 2:00 or less
-Overhead squats, light load, something can complete 10 reps at once or use PVC
STIMULUS NOTES*:
10:00-18:00
Light loading and large sets for the overhead squats
Fast but consistent pace on the runs
| 100% | | | | 0% |
Planned: Mon,Jul21,2025 Mon,Mar3,2025 Tue,Oct1,2024 Mon,Jun26,2023 Tue,Apr25,2017 Sun,Jul24,2016| 1st | 16:53 Rx2 | Amelia Mon, Jul 21, 2025 | | 2nd | 16:30 Rx3 | Julie A Mon, Jun 26, 2023 | | 3rd | 16:46 Rx3 | Coach A Tue, Oct 1, 2024 | | 1st | 14:37 Rx | Coach J Fri, Jul 10, 2015 | | 2nd | 15:15 Rx2 | Josh Mon, Mar 3, 2025 | | 3rd | 15:50 Rx2 | Edouard Mon, Jul 21, 2025 |
| Josh | 15:15 Rx2 | 2nd | | Brandon | 17:31 Rx2 | 4th | | Nick | 17:37 Rx2 | 5th | | Coach C | 18:44 Rx2 | 6th | | Jose B | 9:30 | 10th 4 rounds | | Michelle | 17:32 | M | | Derrick | 17:45 | 13th M | | Daniel O | 17:55 | M | | Brice | 20:52 | M |
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Upper body strength 20250303
(Reps)
For 2-3 rounds
1 min easy row/bike/ski erg
-7 Bradford press
-7 Upright row
-–Then–-
For 30s
-Child’s pose
-Doorway chest stretch
-Wrist stretch in each direction
-–then–-
Build to your first seated dumbbell strict press with warmup reps of 3-2-1-1-1-1 or more sets.
Seated dumbbell strict press
-5 x 5 @ heaviest weight
*Rest 2 min between sets.
For 3 Cycles:
Amrap in 5 min
-7 Double DB supinated front raise
-7 Barbell finger curls or Barbell finger curls
-7 Close grip barbell strict press
-7 barbell wrist curl
*Rest 2 min between cycles.
| 0% | | | | 0% |
| Jose B | 359 Rx | | | Nick | 343 Rx | | | Coach J | 302 Rx | | | Coach A | 301 Rx | | | Phil | 291 Rx | | | Derrick | 286 Rx | |
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The Lunge Challenge
Mar 1, 2025 - Mar 31, 2025 (Individual Goal 750) 
Let’s build some leg strength for the month of March!
The goal for the month is 750 lunges, which comes out to about 25 lunges per day for the 31 days of March.
Lunges count if:
1. You do them in the warm up.
2. If you do them in WOD
3. If you do them in the 25.1 WOD in the open!
4. If you lunge anywhere and everywhere. Be that person lunging at the office!
Get to 500 and beyond and there may be a special surprise at the end!
Happy legs are strong legs!
| Coach C | | | Julie A | | | Donna | | | Brandon | | | Coach J | | | Nick | | | Coach E | | | Coach A | | | Tricia | | | Daniel O | | | Robert | | | Derrick | | | Rosie | | | Natalie | | | Carlos | |
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