WOD

Wed, Sep 20 2023

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Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
CrossFit 20230920Home WOD 20230920Veggie Challenge

CrossFit 20230920


(Reps, Rx+, Rx2, Rx3)
WARM-UP:
100m walk then 100m jog
10 alternating spiderman stretches
10 air squats
100m jog
5 push-ups to down dog
5 wall-ball front squats
200m run
5 up-downs
5 wall-ball push presses to target
– Use the same target as your workout target
100m run
5 wall-ball facing burpees
5 wall-ball shots

SKILL/STRENGTH: 4 sets
100ft handstand walk, 25ft handstand walk attempts, or accumulate 1:00 handstand hold
:30 plank hold
– Rest 2:00 between sets

WOD: On a 15:00 clock
- 40 bar-facing burpees
- 40 wall-balls (20/14)
- 800m run
- Max-reps hang squat cleans in the remaining time (95/65)

Rx+ - 115/85 bar
Rx2 - 30 reps, 14/10 WB, 600m run, 75/55 bar
Rx3 - 20 reps, 10/8 WB, 400m run, 65/45 bar

INTENDED STIMULUS
Ensure at least 2:00 to complete as many hang squat cleans as possible
Use a weight that allows hanging on to the barbell for at least 3 reps unbroken
Complete burpees in 5:00 or less, wall-ball shots in 3:00 or less, and the run in 5:00 or less

STRETCHING:
1:00 foam roll quads
1:00 couch stretch/leg

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1st24 Rx2Coach B Wed, Sep 20, 2023
2nd27 Rx3Julie A Wed, Sep 20, 2023
1st16 Rx+Coach J Wed, Sep 20, 2023
2nd20 RxJosh Wed, Sep 20, 2023
3rd22 Rx2Coach C Wed, Sep 20, 2023

Coach J16 Rx+
Josh20 Rx
Katie A20 Rx
Edgar18 Rx
Daniel O11 Rx
Wayne8 Rx
Elsa28 Rx2
Coach B24 Rx2
65#, 14# wb
Ana22 Rx2
Coach C22 Rx2
115#
Matt21 Rx2
Tiffany W17 Rx2
Nickolas15 Rx2
40 reps, 800m
Julie A27 Rx3
Patrick21 Rx3
Carlos21 Rx3
Phil14 Rx3
600m run, 30 burpees
Gayle34
15#
Alice34
15#
Tejas23
24 reps/45#
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)