WOD

Fri, Sep 8 2023

Sat, Sep 16, 2023 at 8:00am New Kids in the Box

Sat, Oct 28, 2023 at 10:00am Dirty Wookie 5k

Sat, Dec 23, 2023 at 5:00pm Allure Holiday Party

Sat, Feb 3, 2024 at 10:00am CrossFit for Health Seminar

Thu, Feb 29, 2024 at 6:30pm 2024 CROSSFIT GAMES OPEN TEAMS ANNOUNCEMENT

Gymversary: Tracy L(2)

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)

CrossFit 20230908

Home WOD 20230908

Veggie Challenge

CrossFit 20230908

(Reps, Rx2, Rx3)
WARM-UP:
200m walk
1:00 jumping -> plank jacks
:30 mountain climbers
:30 alternating spiderman stretches (fast)
1:00 Bike/Row/Jump Rope

SKILL/STRENGTH:
WOD warm-up

FRIDAY PARTNER WOD!:
AMRAP x 30mins
- 100 calorie Bike (row)
- 100 KB snatches (53/35)
- 100 toes-to-bars
(split work as needed with one person working at a time)

Rx2 - 35/26 KB, knees-2-elbow (toes-2-eyeballs)
Rx3 - 70 reps of each, 26/18 KB, hanging (or kipping) knee raises

INTENDED STIMULUS
Complete at least 1 full round
All movements should be completed in about 5:00-7:30 (15-20 reps/1:00 total)
Steady movement with a partner from start to finish
Advanced athletes try to complete two rounds

STRETCHING:
200m cooldown walk
1:00 double-forearm stretch

1^st	422 Rx	Coach B Fri, Sep 8, 2023
2^nd	510 Rx3	Tracy L Fri, Sep 8, 2023 Chloe Fri, Sep 8, 2023
1^st	510 Rx3	Aaron D Fri, Sep 8, 2023
2^nd	490 Rx3	Coach C Fri, Sep 8, 2023
3^rd	480 Rx3	Matt Fri, Sep 8, 2023

Coach B	422 Rx	Shamrock Shake
Marcus	422 Rx2	Shamrock Shake
Aaron D	510 Rx3	Gymversary Support Crew
Chloe	510 Rx3	Gymversary Support Crew
Tracy L	510 Rx3	Gymversary
Coach C	490 Rx3
Logan B	490 Rx3
Matt	480 Rx3	Matrish
Tricia	480 Rx3	Matrish
Edgar	441 Rx3	35#, Kipping knee raises
Elsa	441 Rx3	26#, Kipping knee raises
Patrick	530	Palice