WOD

Thu, Sep 21 2023

Sat, Oct 28, 2023 at 10:00am Dirty Wookie 5k
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Fri, Mar 1, 2024 at 4:30pm FRIDAY NIGHT LIGHTS
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
CrossFit 20230921Home WOD 20230921Veggie Challenge

CrossFit 20230921


(Rounds, Rx2)
WARM-UP:
200m walk then...
PVC SWITCH GAME
Object: ensure the PVCs do not fall as rotating

Penalty movements:
20 mountain climbers
10 PVC around the worlds
10 PVC shoulder presses
10 PVC push presses
20 jumping jacks
6 alternating elbow-to-insteps

SKILL/STRENGTH: Accumulate
100 hollow rocks
– every time you break jog down/sprint back 100m then 10 air squats

WOD: AMRAP x 10mins
10/7 calories on any machine
5 shuttle runs (25 ft)
– 1 shuttle run = 25 ft out + 25 ft back

Rx2 7/5 calories on any machine, 3 shuttle runs

INTENDED STIMULUS
5+ rounds
Advanced athletes should push for 7+ rounds
Keep the calories and shuttles to less than 1:00 each
Recover on the machine

STRETCHING: 2 sets
:30 cobra stretch
:30 alternating scorpion stretch

0% 0%

1st6.5 RxNatalie Thu, Sep 21, 2023
2nd6 RxAmelia Thu, Sep 21, 2023
3rd5.5 RxCoach A Thu, Sep 21, 2023
1st6.7 RxCoach J Thu, Sep 21, 2023
2nd6.2 RxAaron D Thu, Sep 21, 2023

Carsyn7.3 Rx
Coach J6.7 Rx
Natalie6.5 Rx
Aaron D6.2 Rx
Marcus6.2 Rx
Tricia6.1 Rx
Amelia6 Rx
Coach A5.5 Rx
Nickolas5.5 Rx
Tejas5.5 Rx
Wayne5.4 Rx
Daniel O5.3 Rx
Tracy B5 Rx
Chloe5 Rx
Scott P7 Rx2
Wake5
3 cals
Brook5
5 cals
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