WOD
 | Thu, Aug 3 2023 |  |
| CrossFit 20230803 | HELEN | Home WOD 20230803 | Hit the Stimulus |
CrossFit 20230803
(Time, Rx2, Rx3)
WARM-UP:
10 Samson stretches
20 shoulder taps
10 push-ups
20 jumping jacks
100m run
10 air squats
20 shoulder taps
10 scap pull-ups
20 jumping jacks
100m run
10 jump squats
20 shoulder taps
10 ring rows or 5 strict pull-ups
20 jumping jacks
200m run
SKILL/STRENGTH: Accumulate
25 single-leg KB deadlifts per leg
– Use KB from workout
WOD: HELEN BENCHMARK
3 rounds for time
400m run
21 KB swings (53/35)
12 pull-ups
Rx2 300m Run, 35/26, assisted pull-ups
Rx3 200m Run, 26/18, jumping pull-ups
– POST SCORE UNDER 'HELEN' TAB
INTENDED STIMULUS
Classic CrossFit benchmark workout
Less than 12:00
Runs completed in 2:00 or less
Unbroken KB swings across the entire workout
Pull-ups done in :45 or less every round
STRETCHING: 2 sets
:30 calf foam roll/leg
:30 standing hamstring stretch/leg
| 0% |  | |  | 0% |
| Tracy L | 12:27 Rx2 | | | Coach A | 14:32 Rx2 | | | Daniel O | 15:26 Rx2 | | | Julie A | 7:31 Rx3 | | | Tiffany W | 7:38 Rx3 | | | Heather | 9:25 Rx3 | | | Carlos | 11:15 Rx3 | | | Carsyn | 11:34 Rx3 | | | Katie A | 12:36 Rx3 | some PUs/35#/400m | | Amelia | 13:10 Rx3 | 400m/26#/some asst PUs | | Lawrence | 0 | DNF |
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HELEN
(Time, Rx2, Rx3,  The Girls)
BENCHMARK WOD 'HELEN': 3 rounds for time
Rx:
STIMULUS 8:00-15:00
400m run
21 kettlebell swings (53/35)
12 pull-ups
Rx2
300m run
21 kettlebell swings (35/26)
12 assisted pull-ups
Rx3
200m run
21 kettlebell swings (26/18)
12 jumping pull-ups
MODIFICATIONS:
-Run, modify to something complete in 2:00 or less
-KB swings, modify weight to something that allows for fast & unbroken
-Pull-ups, modify to something can complete in :45 or less
STIMULUS NOTES:
8:00-15:00
Runs in 2:00 or less
Unbroken kettlebell swings
Pull-ups in 3 sets or less
Each round 5:00 or less
| 0% | | | | 0% |
Planned: Tue,Oct22,2024 Mon,Sep18,2023 Thu,Aug3,2023 Mon,Sep5,2022 Fri,Apr22,2022 Sun,Feb5,2017 Wed,Apr20,2016| 1st | 16:12 Rx | Coach B Mon, Sep 18, 2023 | | 2nd | 9:16 Rx2 | Amelia Mon, Sep 18, 2023 | | 3rd | 11:35 Rx2 | Coach A Tue, Oct 22, 2024 | | 1st | 9:18 Rx | Coach J Wed, Apr 20, 2016 | | 2nd | 11:29 Rx | Joey P Sun, Feb 5, 2017 | | 3rd | 13:08 Rx | Josh Mon, Sep 18, 2023 |
| Tiffany W | 7:38 Rx3 | | | Katie A | 12:36 Rx3 | 400m/35#/some PUs | | Amelia | 13:10 Rx3 | 400m/26#/some asst PUs | | Lawrence | 0 | DNF |
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Home WOD 20230803
(Time)
WARM-UP:
10 Samson lunge steps
20 shoulder taps
10 push-ups
20 jumping jacks
100m run
10 air squats
20 shoulder taps
10 scap pull-ups
20 jumping jacks
100m run
10 jump squats
20 shoulder taps
10 ring rows or 5 strict pull-ups
20 jumping jacks
200m run
SKILL/STRENGTH: Accumulate
25 single-leg DB deadlifts per leg
– Use DB from workout
WOD: 3 rounds for time
400m run
21 DB swings (50/35)
12 DB bent-over rows
– Use one DB for the swings and two DBs for the row
STRETCHING: 2 sets
:30 calf foam roll/leg
:30 standing hamstring stretch/leg
| 0% | | | | 0% |
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Hit the Stimulus
Aug 1, 2023 - Aug 31, 2023 (Individual Goal 10) 
Hit the posted stimulus for the daily WOD at least 10 times in the month of August.
| Coach J | | | Marcus | | | Coach E | | | Coach B | | | Tracy L | | | Matt | | | Daniel O | | | Tricia | | | Joe K | |
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