WOD

Fri, Sep 15 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
Happy Birthday: Natalie
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)
CrossFit 20230915Home WOD 20230915Veggie Challenge

CrossFit 20230915


(Time, Rx2, Rx3)
WARM-UP:
200m walk
20 jumping jacks
10 KB deadlifts
20 plank jacks
10 KB goblet squats
20 skier jacks
5 single-arm KB shoulder presses/arm
20 plank jacks
5 KB windmills/arm
20 jumping jacks

SKILL/STRENGTH: Accumulate
200m single-arm DB overhead carry
– Switch arms as needed

PARTNER WOD FRIDAY!: 6 rounds for time
40 Russian KB swings (53/35)
20 box jump-overs (24/20)

Rx2 35/26, 24/20
Rx3 26/18, 20/12

INTENDED STIMULUS
12:00 - 20:00
Ideally the KB swing sets are unbroken
Athletes should keep moving on the box jump-overs

STRETCHING:
:30 calf stretch/leg
:30 banded lat stretch/arm
20 banded pull-aparts

0% 0%

1st16:18 RxCoach B Fri, Sep 15, 2023
2nd11:42 Rx2Chloe Fri, Sep 15, 2023
3rd12:53 Rx2Amelia Fri, Sep 15, 2023
1st11:42 Rx2Aaron D Fri, Sep 15, 2023
2nd15:43 Rx3Patrick Fri, Sep 15, 2023
3rd16:18 Josh Fri, Sep 15, 2023

Jenn12:53 Rx
Edgar12:53 Rx
Coach B16:18 Rx
Brayso
Aaron D11:42 Rx2
Airchlo
Chloe11:42 Rx2
Airchlo
Amelia12:53 Rx2
Alice15:43 Rx2
Palace
Tracy L10:55 Rx3
Chacy
Chanel10:55 Rx3
Chacy
Patrick15:43 Rx3
Gayle16:18
Skipped a round 'Brayos'
Josh16:18
'Brayos'
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)