WOD
 | Fri, Sep 1 2023 |  |
| CrossFit 20230901 | Home WOD 20230901 | Veggie Challenge |
CrossFit 20230901
(Time, Rx2, Rx3)
PARTNER WARM-UP:
200m walk then...
AMRAP x 5mins
Walk 50ft with med ball
10 lunges
Walk 50ft with med ball
5 thrusters
Walk 50ft with med ball
5 deadlifts
Walk 50ft with med ball
5 shoulder presses
SKILL/STRENGTH: Front squats
6-5-4-3-2
FRIDAY PARTNER WOD: For time
- 60 Deadlifts (225/155)
- 80 Wall-ball shots (20/14)
- 100 KB swings (53/35)
Rx2 - 185/135, 14/10, 35/26
Rx3 - 115/75, 10/8, 26/18
INTENDED STIMULUS
12:00-18:00
Moderately light loading
STRETCHING: 2 sets
:30 cobra stretch
:30 spiderman stretch, left
:30 spiderman stretch, right
| 0% |  | |  | 0% |
| 1st | 9:27 Rx2 | Coach B Fri, Sep 1, 2023 | | 2nd | 10:18 Rx3 | Julie A Fri, Sep 1, 2023 | | 1st | 9:17 Rx | Coach C Fri, Sep 1, 2023 | | 2nd | 10:18 Rx3 | Carlos Fri, Sep 1, 2023 | | 3rd | 13:48 | Phil Fri, Sep 1, 2023 |
| Coach C | 9:17 Rx | | | Coach B | 9:27 Rx2 | Broiff | | Edgar | 13:48 Rx2 | 20#/53# | | Joanie | 9:17 Rx3 | | | Tiffany W | 9:27 Rx3 | Broiff | | Julie A | 10:18 Rx3 | CarLie | | Carlos | 10:18 Rx3 | CarLie | | Nickolas | 11:23 Rx3 | Lick | | Logan B | 11:23 Rx3 | Lick | | Ana | 12:49 Rx3 | 12#/20# | | Elsa | 12:49 Rx3 | 12#/20# | | Phil | 13:48 | 55#/14#/26# |
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Home WOD 20230901
(Time)
WARM-UP: AMRAP x 5mins
Walk 50ft with med ball
10 lunges
Walk 50ft with med ball
5 thrusters
Walk 50ft with med ball
5 deadlifts
Walk 50ft with med ball
5 shoulder presses
SKILL/STRENGTH: DB Front squats
6-5-4-3-2
WOD: For time
30 DB deadlifts (15 - 50)
40 single-DB thrusters
50 alternating DB hang snatches
– Use two DBs for the deadlifts
– Use one DB for the thrusters and snatches
– Hold the DB horizontally, by each head and with both hands, for the thrusters
STRETCHING: 2 sets
:30 cobra stretch
:30 spiderman stretch, left
:30 spiderman stretch, right
| 0% | | | | 0% |
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Veggie Challenge
Sep 1, 2023 - Sep 30, 2023 (30 Days) 
Have at least 1 serving of vegetables a day
A serving can be measured by the size of your closed fist
Enter 1 for the day if you consumed a serving or more. Do not enter more than 1 per day.
| Tricia | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Coach J | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Coach E | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Phil | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Coach C | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Amelia | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Logan B | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Tracy L | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 |
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