WOD

Wed, Oct 4 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
Thu, Feb 29, 2024 at 6:30pm 2024 CROSSFIT GAMES OPEN TEAMS ANNOUNCEMENT
Fri, Mar 1, 2024 at 4:30pm FRIDAY NIGHT LIGHTS
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)
CrossFit 20231004Home WOD 20231004Scary Squat Challenge

CrossFit 20231004


(Reps, Rx2, Rx3)
WARM-UP:
200m walk
3 sets:
:20 walking lunge steps
:10 hollow hold
:20 bear crawl
:10 superman hold

SKILL/STRENGTH: Accumulate
30 Turkish get-ups

WOD: EMOTM x 12mins
Even minutes: 20 KB swings (53/35)
Odd minutes: max distance handstand walk (25 ft) segments

Rx2 35/26, max handstand shoulder taps on a wall
Rx3 26/18, max plank shoulder taps

INTENDED STIMULUS
Fast and unbroken KB swings for most rounds (complete 10-20 unbroken reps)
Walk ~5 feet on the hands before falling
Score is the total feet of handstand walking distance
Mild movement interference at the shoulders

STRETCHING: 1-2 sets
:30 standing quad stretch/side
:30 quad foam roll/side
1:00 thoracic roll

0% 0%

1st95 Rx2Amelia Wed, Oct 4, 2023
2nd89 Rx2Coach E Wed, Oct 4, 2023
3rd240 Rx3Julie A Wed, Oct 4, 2023
1st170 Rx2Josh Wed, Oct 4, 2023
2nd230 Rx3Carlos Wed, Oct 4, 2023
3rd208 Patrick Wed, Oct 4, 2023

Marcus204 Rx2
Josh170 Rx2
Amelia95 Rx2
Coach E89 Rx2
Back to wall
Claire85 Rx2
Back to wall
Carsyn248 Rx3
Rx2 taps
Julie A240 Rx3
Carlos230 Rx3
Primadelia230 Rx3
Tejas220 Rx3
Wayne192 Rx3
53#
Elsa181 Rx3
Joanie145 Rx3
26#
Patrick208
18#/plank
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)