WOD

Tue, Jun 20 2023

Tue, Jul 4, 2023 at 10:00am Sparks Marina Paddleboard and BBQ

Fri, Jul 14, 2023 at 12:00pm Lahontan Lake WOD

Sat, Jul 15, 2023 at 8:00am Lahontan Lake WOD

Sun, Jul 16, 2023 at 8:00am Lahontan Lake WOD

Sat, Sep 16, 2023 at 8:00am New Kids in the Box

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (5 days ago)

CrossFit 20230620

RANDY

CrossFit 20210108

Max Front Rack Step-up - Left Leg

Max Front Rack Step-up - Right Leg

Home WOD 20230620

Mobility Bingo Challenge

CrossFit 20230620

(Time, Rx2, Rx3)
WARM-UP:
2 sets:
:30 PVC good mornings
:30 PVC overhead lunges
:30 PVC pass throughs
:30 jump rope
– Rest :10-:15 between movements

1 set:
10 alternating scorpion stretches
10 PVC overhead squats
10 scap pull-ups
10 PVC overhead squats
– Hold the bottom of each squat for :01

STRENGTH: 20 mins to find...
Max Front Rack Step-up - Left Leg
Max Front Rack Step-up - Right Leg

WOD: See RANDY tab for details

STRETCHING:
1:00 foot lacrosse ball mash/side
1:00 foam roll lower back

RANDY

(Time, Rx2, Rx3, Hero WODs)
75 power snatches

Rx 75/55
Rx2 65/45
Rx3 45/35

INTENDED STIMULUS
3:00-7:00
Sets of 10+ reps at a time
Short rest breaks that are :10-:15 at most

Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member was killed on February 7, 2008, in the line of duty. Officer Simmons is survived by his wife and two children.

Planned: Tue,Jun20,2023 Mon,Aug28,2017 Thu,Feb16,2017

Today

All Time

1^st	8:59 Rx	Coach A Tue, Jun 20, 2023
2^nd	9:02 Rx	Coach E Tue, Jun 20, 2023
3^rd	8:07 Rx3	Chloe Tue, Jun 20, 2023 Amelia Tue, Jun 20, 2023
1^st	8:07 Rx	Coach J Tue, Jun 20, 2023
2^nd	9:00 Rx2	Matt Tue, Jun 20, 2023
3^rd	11:01 Rx2	James H Tue, Jun 20, 2023

1^st	8:59 Rx	Coach A Tue, Jun 20, 2023
2^nd	9:02 Rx	Coach E Tue, Jun 20, 2023
3^rd	8:07 Rx3	Chloe Tue, Jun 20, 2023 Amelia Tue, Jun 20, 2023
1^st	5:44 Rx	Coach J Mon, Apr 4, 2016
2^nd	6:10 Rx	Coach C Sun, Aug 6, 2023
3^rd	9:00 Rx2	Matt Tue, Jun 20, 2023

Wayne	7:32 Rx
Coach J	8:07 Rx
Daniel O	8:52 Rx
Coach A	8:59 Rx	1^st
Coach E	9:02 Rx	2^nd
Marcus	7:29 Rx2
Matt	9:00 Rx2	3^rd
James H	11:01 Rx2	4^th
Tricia	6:31 Rx3	Way to hit stimulus Trish!!!
Lawrence	7:53 Rx3	55#
Amelia	8:07 Rx3	3^rd
Chloe	8:07 Rx3	3^rd
Aaron D	9:00 Rx3	5^th
Rohini	7:05	25#
Jenn	7:33	15#
Megan M	8:48	scaled
Edgar	12:00	55 reps @ 35#
Carlos	12:00	6^th 55 reps @ 35#

CrossFit 20210108

(Check In)
Warmup

Max Front Rack Step Ups / Leg
work to either...
- Max steps up @ 33% of DL 5RM
or
- Max weight stepup (per leg) for 5 reps
(height of step is just above knee)

note: if you do not have a recent 5RM Deadlift then work to establish 5RM Deadlift max instead of step-ups

WOD: 5 Rounds (not for time*)
- 2 Rope Climbs
- 20 controlled, slow AbMat sit-ups

*strive for continuous movement

Planned: Tue,Jun20,2023 Fri,Jan8,2021

Max Front Rack Step-up - Left Leg

(Reps, Rx2, Strength-Lower Body)
Work to max reps of left leg step-up on box just above knee height.

Rx = weight @ 33% of 5RM Deadlift
Rx2 = work up to max weight on left leg step-ups for 5 reps (indicate weight used in comments)

Planned: Tue,Jun20,2023 Mon,Feb1,2021 Wed,Jan27,2021 Fri,Jan22,2021 Fri,Jan8,2021

Today

All Time

1^st	13 Rx	Coach E Tue, Jun 20, 2023
2^nd	10 Rx	Chloe Tue, Jun 20, 2023
3^rd	5 Rx	Coach A Tue, Jun 20, 2023
1^st	11 Rx	Matt Tue, Jun 20, 2023
2^nd	7 Rx	Aaron D Tue, Jun 20, 2023
3^rd	4 Rx	Coach J Tue, Jun 20, 2023

1^st	13 Rx	Coach E Tue, Jun 20, 2023
2^nd	10 Rx	Chloe Tue, Jun 20, 2023
3^rd	5 Rx	Coach A Tue, Jun 20, 2023
1^st	11 Rx	Matt Tue, Jun 20, 2023
2^nd	7 Rx	Aaron D Tue, Jun 20, 2023
3^rd	4 Rx	Coach J Tue, Jun 20, 2023

Coach E	13 Rx	1^st 63#
Tricia	12 Rx	55#
Matt	11 Rx	1^st 75#
Marcus	10 Rx	90#
Wayne	10 Rx	90#
Chloe	10 Rx	2^nd 35#
Aaron D	7 Rx	2^nd 45#
Rohini	5 Rx	25#
Daniel O	5 Rx	95#
Coach A	5 Rx	3^rd 60#
Coach J	4 Rx	3^rd 95#

Max Front Rack Step-up - Right Leg

(Reps, Rx2, Strength-Lower Body)
Work to max reps of right leg step-up on box just above knee height.

Rx = weight @ 33% of 5RM Deadlift
Rx2 = work up to max weight on right leg step-ups for 5 reps (indicate weight used in comments)

Planned: Tue,Jun20,2023 Mon,Feb1,2021 Wed,Jan27,2021 Fri,Jan22,2021 Fri,Jan8,2021

Today

All Time

1^st	10 Rx	Chloe Tue, Jun 20, 2023 Coach E Tue, Jun 20, 2023 Amelia Tue, Jun 20, 2023
2^nd	6 Rx	Coach A Tue, Jun 20, 2023
1^st	11 Rx	Matt Tue, Jun 20, 2023
2^nd	6 Rx	Aaron D Tue, Jun 20, 2023
3^rd	1 Rx	Coach J Tue, Jun 20, 2023

1^st	10 Rx	Chloe Tue, Jun 20, 2023 Coach E Tue, Jun 20, 2023 Amelia Tue, Jun 20, 2023
2^nd	6 Rx	Coach A Tue, Jun 20, 2023
3^rd	4 Rx2	Coach B Fri, Jan 8, 2021
1^st	11 Rx	Matt Tue, Jun 20, 2023
2^nd	6 Rx	Aaron D Tue, Jun 20, 2023
3^rd	1 Rx	Coach J Tue, Jun 20, 2023

Marcus	15 Rx	90#
Wayne	15 Rx	90#
Matt	11 Rx	1^st 75#
Tricia	10 Rx	55#
Amelia	10 Rx	1^st 50#
Coach E	10 Rx	1^st 63#
Chloe	10 Rx	1^st 35#
Rohini	7 Rx	25#
Aaron D	6 Rx	2^nd 45#
Coach A	6 Rx	2^nd 60#
Daniel O	5 Rx	95#
Coach J	1 Rx	3^rd 95#

Home WOD 20230620

(Time)
WARM-UP: 2 sets
:20 toe touches
– Rest :10
:20 alternating plank shoulder taps
– Rest :10
:20 Arm swings overhead
– Rest :10

1 set:
10 stagger-stance DB good mornings/leg
5 single-arm DB press/arm
5 single-arm DB hang snatches/arm
5 single-arm DB snatches/arm

1 set:
8 left-arm DB power snatches
8 right-arm DB power snatches

WOD: 5 rounds for time
EQUIPMENT
10 left-arm DB power snatches
10 right-arm DB power snatches

BODYWEIGHT
:30 handstand hold
15 jumping air squats

STRETCHING:
1:00 foot lacrosse ball mash/side
1:00 foam roll lower back

Mobility Bingo Challenge

Jun 1, 2023 - Jun 30, 2023 (Individual Goal 6)

Pick up a Mobility Bingo card from the gym.

Perform the stretching portion of the daily WOD as prescribed. Mark your bingo card with the movements you performed that day.

Record each Bingo you complete throughout the month. Try to get at least 6 for the month.

Maximum number of Bingos on a card is 12 (full blackout). If you black out your card before the end of the month then pick up a new card at the gym.

Note: some movements are similar, don't confuse them. For example: a Banded Lat stretch is different than a Lacrosse Ball Lat stretch.

Coach J	1/6 17%
Coach E	1/6 17%