WOD

Wed, Sep 6 2023

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Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)
CrossFit 20230906Home WOD 20230906Veggie Challenge

CrossFit 20230906


(Reps, Rx2, Rx3)
WARM-UP: 3 rounds
10 plank double knee tucks
40 skier jacks
10 scap pull-ups

SKILL/STRENGTH: EMOTM x 8mins
:20 crossover practice

WOD: EMOTM x 12mins
Min. 1 | 6 strict pull-ups + 12 push-ups + 18 air squats
Min. 2 | Max-rep double-unders
– Score is total jump rope reps

Rx2 seated pull-ups + foam roller push-ups, :45 double-unders attempts
Rx3: ring rows + knee push-ups, single-unders

INTENDED STIMULUS
Modified Cindy done in under 1:00 with :45 worth of double-under attempts
As long as hitting full ROM during odd minutes, work for :45-1:00 to accumulate as many double-under reps - or attempts - as possible
Scores will vary based on how athletes approach workout

STRETCHING:
1:30 lacrosse ball foot mash/side
1:00 standing pike stretch

0% 0%

1st199 Rx2Coach A Wed, Sep 6, 2023
2nd127 Rx2Chloe Wed, Sep 6, 2023
3rd240 Rx3Julie A Wed, Sep 6, 2023
1st349 RxCoach J Wed, Sep 6, 2023
2nd403 Rx3Matt Wed, Sep 6, 2023
3rd345 Rx3Patrick Wed, Sep 6, 2023

Coach J349 Rx
Marcus213 Rx
Tricia212 Rx2
Coach A199 Rx2
Chloe127 Rx2
Edgar48 Rx2
Rx with jumping pullups
Tiffany W612 Rx3
Carsyn541 Rx3
Rx2 PU/PUs
Primadelia440 Rx3
4-8-12
Ana438 Rx3
Rx2 strength work
Matt403 Rx3
Elsa378 Rx3
Rx2 strength
Nickolas370 Rx3
Patrick345 Rx3
Julie A240 Rx3
Josh136 Rx3
DUs
Joanie83 Rx3
DUs
Logan B17 Rx3
DUs
Jenn471
Rx4
Daniel O215
Rx 4-8-12
Coach B204
%&@$#%×&@ stupid
Carlos180
4-8-12
Aaron D69
Rx then ring rows/DUS/4-8-12
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