WOD

Mon, May 9 2022

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Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (5 days ago)
CrossFit 20220509MAX Ring DipsMAX DipsHome WOD 20220509

CrossFit 20220509


(Time, Rx2, Rx3)
Warmup: 2 Rounds
:20 row
– Rest :10
:20 shoulder taps in plank
– Rest :10
:20 row
– Rest :10
:20 push-ups
– Rest :10

2 Rounds
- 15 KB Side Bends /arm
- Max rep unbroken Dips (Ring or Matador, with or without bands)

then warmup Shoulder Press 5-5-5

WOD:
- 500/400m Row
- 25 Shoulder Presses
- 500/400m Row
- 15 Shoulder Presses
- 500/400m Row
- 10 Shoulder Presses
- 500/400m Row
(each time you break a set of presses you must row 100m - regardless of Rx level)
(bike may be substituted for row)

Rx 95/65 (1200/960m Bike)
Rx2 75/55, 400/300m Row (960/720m Bike)
Rx3 65/45, 300/250m Row (720/600m Bike)

INTENDED STIMULUS
Finish in 16:00-20:00.
Complete the set of 25 shoulder presses in 3 sets or less.
Unless you are using the Rx'd load, if you finish the set of 25 and/or 15 unbroken, the weight is too light.

0% 0%

1st14:43 Rx2Coach A Mon, May 9, 2022
2nd10:54 Rx3Coach E Mon, May 9, 2022
3rd14:47 Rx3Tracy L Mon, May 9, 2022
1st15:45 RxJosh Mon, May 9, 2022
2nd15:50 Rx2Aaron D Mon, May 9, 2022
3rd16:00 Rx3James H Mon, May 9, 2022

Josh15:45 Rx
Katie A13:08 Rx2
400m
Coach A14:43 Rx2
Aaron D15:50 Rx2
Levi16:28 Rx2
Clarice16:42 Rx2
400m
Brittney16:58 Rx2
Coach E10:54 Rx3
Tracy L14:47 Rx3
400m
Sara15:40 Rx3
James H16:00 Rx3
Elizabeth J16:40 Rx3
Clara17:08 Rx3
Stephen W17:33 Rx3
500 row
Primadelia12:49
15#
Heather15:30
35#, 400m
Lisa15:35
720 bike/38#
Ankur15:54
45#, 400m
Julie M15:55
250 row/40#
Wonha17:56
35#
Chloe18:09
35#, 300m
Gaurav21:05
55#, 500m
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)