WOD

Mon, Oct 2 2023

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Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
CrossFit 20231002Max Bar Hang HoldHome WOD 20231002Scary Squat Challenge

CrossFit 20231002


(Time, Rx2, Rx3)
WARM-UP:
200m walk
1:00 alternating spiderman stretches
1:00 alternating scorpion stretches
1:00 air squats
30 skier jacks
10 box step-ups
10 hanging knee raises
20 plank jacks
10 box jumps (step down)
10 knees-to-armpits
10 jumping jacks
10 box jumps
10 toes-to-bar

SKILL/STRENGTH:
MAX bar hang hold
(score in separate tab)

WOD: 3 rounds for time
- 20 wallballs (20/14)
- 20 deadlifts (95/65)
- 20 box jumps (24/20)
- 20 push presses (95/65)
- 20 toes-to-bars
- Rest 1:00

Rx2 - 75/55 bar, 14/10 WB, box step-ups, knees-2-elbow
Rx3 - 15 reps of each, 65/45 bar, 10/8 WB, lower box, knee raises

INTENDED STIMULUS
15:00-18:00
Push the pace each round, then recover with built-in rest
Complete each round in 5:00 or less
Maintain unbroken reps for as many of the movements as possible
Complete each round of toes-to-bar reps in 3 sets or less

STRETCHING:
:30 calf roll /side
:30 shin roll /side
:30 quad roll /leg

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1st18:22 Rx3Amelia Mon, Oct 2, 2023
2nd19:45 Rx3Julie A Mon, Oct 2, 2023
1st18:47 Rx2Coach C Mon, Oct 2, 2023
2nd22:25 Rx2Carlos Mon, Oct 2, 2023
3rd16:00 Rx3Matt Mon, Oct 2, 2023

Marcus27:22 Rx
Coach C18:47 Rx2
95#
Carlos22:25 Rx2
Nickolas24:15 Rx2
Daniel O25:55 Rx2
95#
Matt16:00 Rx3
Tejas17:14 Rx3
Amelia18:22 Rx3
Julie A19:45 Rx3
Tiffany W20:10 Rx3
Chanel20:26 Rx3
Tricia21:19 Rx3
Rx2 w/ knew raises
Logan B24:29 Rx3
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