WOD

Fri, Sep 29 2023

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Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (8 days ago)
CrossFit 20230929Home WOD 20230929Veggie Challenge

CrossFit 20230929


(Time, Rx2, Rx3)
WARM-UP:
200m walk
500m row or 1200m bike
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
10 box step-ups
10 elevated push-ups on the box
10 box step up and overs
10 plank shoulder taps
10 box jump-overs
10 pike shoulder taps on the box
10 box jump-overs
10 pike handstand push-ups on the box

SKILL/STRENGTH: Every 2:00 for 5 sets
2 push presses

PARTNER WOD FRIDAY!: For time
70 box jump-overs (24/20)
50 handstand push-ups
60 box jump-overs
35 handstand push-ups
40 box jump-overs
30 handstand push-ups
30 box jump-overs
15 handstand push-ups
– Step down from the box.

Rx2 pike push-ups
Rx3 hand-elevated push-ups

INTENDED STIMULUS
20:00 or less

STRETCHING:
:30 banded overhead tricep stretch/side
:30 banded overhead lat stretch/side

0% 0%

1st14:27 Rx2Amelia Fri, Sep 29, 2023
2nd15:00 Rx2Coach E Fri, Sep 29, 2023
3rd12:52 Rx3Coach B Fri, Sep 29, 2023
1st16:19 Rx2Josh Fri, Sep 29, 2023
2nd12:52 Rx3Patrick Fri, Sep 29, 2023

Alice18:28 Rx
Amelia14:27 Rx2
Tiffelia
Tiffany W14:27 Rx2
Tiffelia
Daniel O14:39 Rx2
Jessanie
Joanie14:39 Rx2
Jessanie
Coach E15:00 Rx2
25# plate HSPUs
Tricia16:19 Rx2
Josh16:19 Rx2
Coach B12:52 Rx3
A-n-P
Patrick12:52 Rx3
A-n-P
Jenn15:00 Rx3
Edgar15:00 Rx3
3 rounds Rx2
Gayle18:28 Rx3
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