WOD

Thu, Sep 14 2023

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Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
CrossFit 20230914231 Min Max BurpeesHome WOD 20230914Veggie Challenge

CrossFit 2023091423


(Reps, Rx2, Rx3)
WARM-UP:
200m walk
Use the medicine ball plan to use in the workout
:30 jumping jacks
10 med-ball good mornings
10 med-ball front squat squats
10 med-ball shoulder presses
:30 up-downs
10 med-ball bent over rows
10 med-ball push presses to target (throw the ball to the target)
:30 burpees
10 wall-ball shots

SKILL/STRENGTH: BENCHMARK
1min Max Burpees

WOD PREP

WOD: Every 2:00 for 6 rounds
2 rope climbs
Max wall-balls in remaining time (20/14)
– Rest 1:00 between rounds

Rx2 - 2 half rope climbs, 14/10
Rx3 - 4 rope lowers, 10/8

INTENDED STIMULUS
Perform 20-30+ wall-ball shots per round
Complete 2 rope climbs in :40 or less
Wall-balls load should allow for at least 10 reps unbroken

STRETCHING:
:30 double forearm stretch
1:00 foam roll quads

0% 0%

1st119 Rx2Chloe Thu, Sep 14, 2023
2nd101 Rx2Natalie Thu, Sep 14, 2023
3rd174 Rx3Amelia Thu, Sep 14, 2023
1st120 RxCoach J Thu, Sep 14, 2023
2nd101 Rx2Aaron D Thu, Sep 14, 2023
3rd126 Rx3Carlos Thu, Sep 14, 2023

Coach J120 Rx
Nickolas142 Rx2
Carsyn142 Rx2
Chloe119 Rx2
Aaron D101 Rx2
Natalie101 Rx2
Amelia174 Rx3
10#
Julie A140 Rx3
Carlos126 Rx3
Tricia123 Rx3
Chanel120 Rx3
Wayne90 Rx3
20#!
Coach E0
No workout
775-848-8935
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