WOD

Fri, Sep 22 2023

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Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
CrossFit 20230922Home WOD 20230922Other ResultsVeggie Challenge

CrossFit 20230922


(Time, Rx2, Rx3)
WARM-UP:
200m walk
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups

SKILL/STRENGTH: Accumulate
40 alternating handstand shoulder taps
– Stomach facing the wall

PARTNER WOD FRIDAY!: 3 rounds for time
40 toes-to-bars
12 wall walks
– One athlete works at a time
– Athletes may alternate as they see fit

Rx2 knees-to-armpits, 8 wall walks
Rx3 hanging knee raises, 4 partial wall walks

INTENDED STIMULUS
11:00-15:00
Toes-to-bar in sets of 5+ before breaking
Continuous movement during the wall walks
One person works at a time while the other rests

STRETCHING:
1:00 banded shoulder stretches/side

0% 0%

1st7:02 Rx2Coach B Fri, Sep 22, 2023
2nd11:46 Rx2Tracy L Fri, Sep 22, 2023
3rd9:28 Rx3Chloe Fri, Sep 22, 2023
1st9:20 Rx3Coach C Fri, Sep 22, 2023
2nd9:28 Rx3Aaron D Fri, Sep 22, 2023
3rd14:12 Rx3Joe K Fri, Sep 22, 2023

Alice14:03 Rx
Solo, knee raises
Marcus7:02 Rx2
Irish pull
Coach B7:02 Rx2
Irish pull
Tracy L11:46 Rx2
Logan B11:46 Rx2
Edgar14:12 Rx2
Gayle8:48 Rx3
Swings
Daniel O8:48 Rx3
Tiffany W9:20 Rx3
Coach C9:20 Rx3
Aaron D9:28 Rx3
Duffy
Chloe9:28 Rx3
Duffy
Elsa14:12 Rx3
8 wall walks
Joe K14:12 Rx3
Rx2, last round 8 partial wall walks
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