WOD

Tue, Sep 12 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
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
CrossFit 20230912Home WOD 20230912Veggie Challenge

CrossFit 20230912


(Reps, Rx2, Rx3)
WARM-UP:
200m walk
3 sets:
1:00 bike, row, ski, or jump rope
– Rest :15 between sets
2 sets:
:20 unweighted good mornings
:20 knee push-ups
:20 supermans
:20 hollow rocks

SKILL/STRENGTH: Every 3:00 for 5 sets
10 bench presses
:45 plank hold (on forearms)

WOD: AMRAP x 12mins
9 ring dips
12 sumo deadlift high pulls (95/65)

Rx2 banded ring dips, 75/55
Rx3 12 foot-assisted ring dips, 65/45

INTENDED STIMULUS
5-8 rounds
Ring dips and sumo deadlift high pulls in 1-3 sets each
Less than 1:00 of work on each movement.
Complementary movements that target the shoulders

STRETCHING:
1:00 doorway pec stretch/side
1:00 couch stretch/side

0% 0%

1st162 Rx2Julie A Tue, Sep 12, 2023
2nd168 Rx3Coach A Tue, Sep 12, 2023
3rd160 Natalie Tue, Sep 12, 2023
1st157 RxCoach J Tue, Sep 12, 2023
2nd106 RxJames H Tue, Sep 12, 2023
3rd161 Rx3Carlos Tue, Sep 12, 2023

Coach J157 Rx
James H106 Rx
Julie A162 Rx2
Daniel O136 Rx2
Edgar105 Rx2
95#
Tiffany W183 Rx3
Jenn168 Rx3
Coach A168 Rx3
55#
Carlos161 Rx3
Nickolas147 Rx3
Tejas146 Rx3
Joanie114 Rx3
55#
Megan M168
35#
Natalie160
35#
Phil114
55#
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)