WOD
 | Mon, Sep 11 2023 |  |
| CrossFit 20230911 | Home WOD 20230911 | Veggie Challenge |
CrossFit 20230911
(Time, Rx+, Rx2, Rx3)
WARM-UP:
200m run
2 sets of 11 reps of each...
push-ups
air squats
good mornings
WOD PREP
WOD: For time
2001m run or row
11 shoulder presses (115/85)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001m run or row
– If begin the WOD with a row, finish with a run and vice versa
Rx+ as prescribed above
Rx 1600m run/row, 95/65
Rx2 1000m run/row, 75/55
Rx3 800m run/row, 65/45
INTENDED STIMULUS
The rep scheme of today’s workout acknowledges the events of September 11, 2001
Bookended chipper targeting 20:00-30:00
Row and run should each be completed in under 10:00
Athletes should average 1:00 or less per set on each of the barbell movements for 10:00 or less in total
STRETCHING:
:30 couch stretch/leg
:30 banded pull aparts
:30 leg swings/leg
:30 standing hamstring stretch/leg
| 0% |  | |  | 0% |
| 1st | 20:20 Rx2 | Coach B Mon, Sep 11, 2023 | | 2nd | 21:46 Rx2 | Coach A Mon, Sep 11, 2023 | | 3rd | 24:45 Rx2 | Tracy L Mon, Sep 11, 2023 | | 1st | 31:41 Rx | Josh Mon, Sep 11, 2023 | | 2nd | 22:09 Rx2 | James H Mon, Sep 11, 2023 | | 3rd | 23:23 Rx3 | Matt Mon, Sep 11, 2023 |
| Josh | 31:41 Rx | | | Coach B | 20:20 Rx2 | | | Coach A | 21:46 Rx2 | | | Marcus | 21:59 Rx2 | | | James H | 22:09 Rx2 | | | Tricia | 23:24 Rx2 | | | Tracy L | 24:45 Rx2 | | | Matt | 23:23 Rx3 | | | Logan B | 26:45 Rx3 | 1200m run & row | | Tejas | 27:09 Rx3 | | | Nickolas | 20:50 | Rx3 w/ 35# OHS | | Alice | 20:58 | 15# | | Gayle | 23:06 | 15# | | Phil | 23:14 | 35# | | Chanel | 23:25 | 35# | | Coach E | DNF | 😔 |
|
Home WOD 20230911
(Time)
WARM-UP:
200m walk
2 sets of 11 reps of each...
push-ups
air squats
good mornings
WOD PREP
WOD: For time
2001m run
11 DB shoulder presses (15-50)
11 DB thrusters
11 sumo-stance DB cleans
11 DB push presses
11 DB squats
11 DB squat cleans
11 DB push jerks
11 DB squats
11 DB deadlifts
2001m run
– Use two DBs
– If begin the WOD with a row, finish with a run and vice versa
STRETCHING:
:30 couch stretch/leg
:30 banded pull aparts
:30 leg swings/leg
:30 standing hamstring stretch/leg
| 0% | | | | 0% |
|
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 |
|
