WOD
 | Thu, Mar 6 2025 |  |
| CrossFit 20250306 | Bar muscle up class 20250306 | The Lunge Challenge |
CrossFit 20250306
(Weight)
WARM-UP:
200m walk
2:00 row, bike, jump, or jog (slow)
10 leg swings/leg
10 lateral leg swings/leg
10 arm swings across
10 arm swings overhead
10 torso twists/direction
10 banded deadlifts
10 banded squats
10 banded pull-aparts
2:00 row, bike, jump, or run (faster)
WOD REVIEW & WARM-UP: 3 sets
3 power cleans
2 hang power cleans
1 jerk
– Build in load each set
HEAVY DAY! WOD: For load:
EMOTM x 12mins
3 power cleans
2 hang power cleans
1 push jerk
– Build in load
STIMULUS NOTES:
Build in load across each minute.
Jerk will likely be the limiting factor.
All 6 reps unbroken
COOL DOWN & STRETCHING: On an 8:00 clock:
Row, bike, or jog
2 sets:
:30 figure 4 stretch/side
:30 couch stretch/side
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| 1st | 100 Rx | Coach A Thu, Mar 6, 2025 | | 2nd | 75 Rx | Natalie Thu, Mar 6, 2025 | | 3rd | 70 Rx | Julie A Thu, Mar 6, 2025 | | 1st | 175 Rx | Coach C Thu, Mar 6, 2025 | | 2nd | 145 Rx | Nick Thu, Mar 6, 2025 | | 3rd | 105 Rx | Aaron D Thu, Mar 6, 2025 |
| Coach C | 175 Rx | | | Nick | 145 Rx | | | Daniel O | 135 Rx | | | Aaron D | 105 Rx | | | Coach A | 100 Rx | | | Carlos | 95 Rx | | | Derrick | 95 Rx | | | Joanie | 85 Rx | | | Natalie | 75 Rx | | | Phil | 75 Rx | complex 1 clean, 2 hang clean and 1 jerk | | Julie A | 70 Rx | | | Michelle | 25 Rx | | | Kelly | 20 Rx | Dumbells | | Rosie | 15 Rx | |
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Bar muscle up class 20250306
(Check In)
Warmup
3 rounds:
5 Kip/arch to hollow body swings
8 banded pvc lat press downs
:15 Superman hold
Turnover drill:
5 rounds:
5 seated bar muscle ups (lift one leg and push through the other leg. Hold the hollow body position at the top with straight arms for 3 seconds before pulling yourself into the catch position)
Cash out:
30 jumping bar muscle ups (make these challenging)
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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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