WOD

Tue, Jul 11 2023

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
Sat, Oct 28, 2023 at 10:00am Dirty Wookie 5k
Welcome: Coach C
CrossFit 20230711Home WOD 202307111776 Pushup Challenge

CrossFit 20230711


(Rounds, Rx2, Rx3)
WARM-UP:
400m run (easy pace) then...
25ft down and back
- Bear crawl (down)
- Samson lunges (back)
- Spiderman twist
- Side lunges
- Crab walk (focus on maintaining high hips)
- Burpee broad jump

200m run (moderate pace)

3 Rounds for quality
- 5 scap pull-ups
- 10 plank shoulder taps (R/L) to down dog
- 10 bootstrappers

200m run FAST/STRIDE

SKILL/STRENGTH: 3 sets
:30 V-ups
:30 pushups
:30 air squats
– Rest 1:00

WOD Review

WOD: AMRAP x 10mins
- 12 box jumps (30/24)
- 3 rope climbs

Rx2 24/20, 1 rope climb
Rx3 20/16, 3 rope lowers

INTENDED STIMULUS
4-7+ rounds
Box jumps complete sub 1:00 and rope climbs sub 1:30

STRETCHING:
1:00 elevated pigeon pose (on box if needed)/side
:30 forearm stretch on wall/side

0% 0%

1st7.1 Rx2Coach E Tue, Jul 11, 2023
2nd6.1 Rx3Chloe Tue, Jul 11, 2023
3rd6.6 Coach A Tue, Jul 11, 2023
1st6.6 Rx2Joe K Tue, Jul 11, 2023
2nd6.51 Rx2Aaron D Tue, Jul 11, 2023
3rd3.8 Rx2James H Tue, Jul 11, 2023

Coach E7.1 Rx2
Marcus7 Rx2
Joe K6.6 Rx2
Aaron D6.51 Rx2
Ana4.3 Rx2
James H3.8 Rx2
3 climbs / round
Chloe6.1 Rx3
Tracy L6 Rx3
Jenn5.8 Rx3
Coach C5.1 Rx3
Tracy B5.1 Rx3
Matt5 Rx3
2 rope climbs
Wayne5 Rx3
24”
Daniel O5 Rx3
Wake8.1
16”
Heather6.9
12” box
Coach A6.6
20”/9 ring rows
Edgar5.2
24 in box, 1/2 rope climbs
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)