WOD
 | Fri, Aug 4 2023 |  |
| CrossFit 20230804 | GRACE | Home WOD 20230804 | Hit the Stimulus |
CrossFit 20230804
(No Results Tracked)
WARM-UP:
5:00 slow run, bike, row, or ski
3 rounds:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle snatches
10 PVC shoulder presses
SKILL/STRENGTH:
1:00 plank hold (forearms)
1:00 right-sided plank hold
1:00 left-sided plank hold
WOD REVIEW
WOD:
30 Clean and Jerks
Rx 135/95
Rx2 95/65
Rx3 75/55
– POST SCORE UNDER 'GRACE' TAB
INTENDED STIMULUS
Classic CrossFit benchmark, Grace
Sub 8:00
Advanced athletes should push to finish sub 5:00
Loading should allow athletes to perform at least 7 reps unbroken
STRETCHING:
1:00 pigeon pose/side
1:00 scorpion stretch/side
| 0% |  | |  | 0% |
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GRACE
(Time, Rx2, Rx3,  The Girls)
BENCHMARK WOD 'GRACE':
Rx:
STIMULUS 2:00-7:00
30 Clean and Jerks
Rx 135/95
Rx2 95/65
Rx3 75/55
STIMULUS NOTES:
2:00-7:00
Advanced athletes should push to finish sub-3:00
3-5 unbroken reps at a time
| 100% | | | | 0% |
Planned: Tue,Jan13,2026 Thu,Aug7,2025 Thu,Feb20,2025 Tue,Sep5,2023 Fri,Aug4,2023 Mon,Nov21,2022 Wed,Aug17,2022 Wed,Jan13,2021 Mon,Nov9,2020 Mon,Jun15,2020 Fri,Apr7,2017 Sun,Feb26,2017| 1st | 4:39 Rx | Coach E Tue, Jan 13, 2026 | | 2nd | 5:12 Rx | Nicole Tue, Jan 13, 2026 | | 3rd | 5:46 Rx | Coach A Tue, Sep 5, 2023 | | 1st | 2:33 Rx | Joey P Thu, Feb 20, 2025 | | 2nd | 3:33 Rx | Coach C Thu, Aug 7, 2025 | | 3rd | 3:36 Rx | Kyle Thu, Aug 7, 2025 |
| Daniel O | 7:50 Rx | | | Coach C | 3:45 Rx2 | | | Ana | 5:03 Rx2 | | | Megan M | 5:05 Rx2 | 75# | | Jenn | 5:35 Rx2 | | | Edgar | 6:54 Rx2 | | | Elsa | 7:48 Rx2 | |
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Home WOD 20230804
(Time)
WARM-UP:
5:00 slow run, bike, row, or ski
3 rounds:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle snatches
10 PVC shoulder presses
SKILL/STRENGTH:
1:00 plank hold (forearms)
1:00 right-sided plank hold
1:00 left-sided plank hold
WOD:
50 DB power clean and push jerks (50/35)
– Use two DB
STRETCHING:
1:00 pigeon pose/side
1:00 scorpion stretch/side
| 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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