WOD

Wed, Sep 27 2023

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

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Fri, Mar 1, 2024 at 4:30pm FRIDAY NIGHT LIGHTS

Gymversary: Derrick(1) & Jose B(1)

CrossFit 20230927

Home WOD 2023-0927

Veggie Challenge

CrossFit 20230927

(Reps, Rx2, Rx3)
WARM-UP:
200m walk
:30 mountain climbers
10 alternating step-back lunges
:30 hollow rocks
10 up-downs
:30 mountain climbers
10 alternating step-back lunges
:30 hollow rocks
10 burpees

WOD WARM-UP

WOD: Every 1:30 for 6 rounds
- 16 pistol squats
- 10 GHD sit-ups
- Max burpees
(Rest 1:30 between rounds)

Rx2 pistol squat to a target (20 in or lower), V-ups
Rx3 air squats, hollow rocks

INTENDED STIMULUS
:30 or more to work on burpees
5-10 burpees/round for most athletes
Sprint through each round knowing that there will be :90 of rest
Single-leg squats may be performed consecutively or alternating
Significant movement redundancy via hip flexion in all three movements

STRETCHING:
:30 calf roll/side
:30 shin roll (tibialis anterior)/side)

1^st	48 Rx2	Julie A Wed, Sep 27, 2023
2^nd	39 Rx2	Coach B Wed, Sep 27, 2023
1^st	55 Rx	Coach J Wed, Sep 27, 2023
2^nd	67 Rx2	Matt Wed, Sep 27, 2023
3^rd	44 Rx2	James H Wed, Sep 27, 2023

Coach J	55 Rx
Patrick	76 Rx2
Matt	67 Rx2
Marcus	63 Rx2
Carsyn	51.5 Rx2	GHDs
Julie A	48 Rx2
James H	44 Rx2	GHD
Tricia	40 Rx2	w/ GHDs
Coach B	39 Rx2	1st rnd Rx / GHD sit-ups
Josh	39 Rx2	w/ GHDs
Alice	34 Rx2	4 rounds @ Rx
Carlos	28 Rx2
Daniel O	59 Rx3
Tejas	56 Rx3
Edgar	52 Rx3	Pistols to box
Joanie	49 Rx3
Chanel	48 Rx3
Ana	45 Rx3	Pistols to box
Elsa	37 Rx3	Pistols to box
Gayle	10 Rx3