WOD
 | Fri, Oct 6 2023 |  |
| CrossFit 20231006 | Home WOD 20231006 | Scary Squat Challenge |
CrossFit 20231006
(Rounds, Rx2, Rx3)
WARM-UP:
200m walk
100m jog
10 air squats
10 DB shoulder presses
10 unweighted step-ups
50m single-arm DB farmers carry/arm
10 DB goblet squats
10 DB push presses
10 single-DB weighted step-ups
50m DB farmers carry (light load)
50m DB farmers carry (workout weight)
WOD WARM-UP:
Front Squat:
- 5 double-DB front squats w/ light weight then w/ workout weight
Push Jerk:
- 5 to 10 jump and land, no DBs
- 5 double-DB push jerks w/ light weight then w/ workout weight
Box Step-ups: (alternate legs every rep)
- 6 double-DB box step-ups w/ light weight then w/ workout weight
PARTNER WOD FRIDAY!
AMRAP x 20mins
- 200m DB farmers carry
- 20 double-DB front squats
- 20 double-DB push jerks
- 20 double-DB box step-ups (24/20)
(partners split work as desired. Both traverse farmers carry distance, trading off the dumbbells as needed. If partners are not sharing DBs, then take one of each weight and carry it)
Rx - 40/25 DBs
Rx2 - 35/20 DBs
Rx3 - 30/15 DBs
INTENDED STIMULUS
4-6 rounds
One partner works at a time
Split the work as needed
Use DB loading that allows for sets of 5-10 reps at a time
STRETCHING: 3 sets
:30 saddle stretch
:30 down-dog stretch
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| 1st | 4.5 Rx3 | Julie A Fri, Oct 6, 2023
Chloe Fri, Oct 6, 2023 | | 1st | 4.25 Rx3 | Carlos Fri, Oct 6, 2023
Aaron D Fri, Oct 6, 2023 | | 2nd | 4 Rx3 | Josh Fri, Oct 6, 2023
Coach C Fri, Oct 6, 2023
Matt Fri, Oct 6, 2023 | | 3rd | 4.25 | Patrick Fri, Oct 6, 2023 |
| Edgar | 3.25 Rx | Held one dumbbell for whole walk | | Elsa | 3.25 Rx2 | Held one dumbbell for whole walk | | Chloe | 4.5 Rx3 | J'loe | | Julie A | 4.5 Rx3 | J'loe | | Aaron D | 4.25 Rx3 | Aarlos | | Carlos | 4.25 Rx3 | Aarlos | | Tiffany W | 4.2 Rx3 | | | Tracy B | 4.2 Rx3 | | | Matt | 4 Rx3 | | | Coach C | 4 Rx3 | | | Josh | 4 Rx3 | | | Brook | 4.25 | 5# | | Patrick | 4.25 | 20# |
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Home WOD 20231006
(Time)
WARM-UP:
200m walk
100m jog
10 air squats
10 DB shoulder presses
10 unweighted step-ups
50m single-arm DB farmers carry/arm
10 DB goblet squats
10 DB push presses
10 single-DB weighted step-ups
50m DB farmers carry (light load)
50m DB farmers carry (workout weight)
WOD WARM-UP:
Front Squat:
5 double-DB front squats w/ light weight then w/ workout weight
Push Jerk:
5-10 jump and land, no DBs
5 double-DB push jerks w/ light weight then w/ workout weight
Box Step-ups: Alternate legs every rep
6 double-DB box step-ups w/ light weight then w/ workout weight
WOD: Every 4:00 x 5 sets, each for time
100m DB farmers carry (15-50)
10 double-DB front squats
10 double-DB push jerks
10 double-DB box step-ups (24/20)
– Rest the remainder of each interval
STRETCHING: 3 sets
:30 saddle stretch
:30 down-dog stretch
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Scary Squat Challenge
Oct 1, 2023 - Oct 31, 2023 (31 Days) 
Spend 60 seconds each day in the bottom position of a squat. Try to sink as deep as possible in bottom of the squat.
If difficult, use plates (or similar objects) under your heels to help keep an upright torso.
| Coach J | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Donna | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Amelia | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach E | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Tricia | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach C | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Matt | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Phil | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Marcus | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach A | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Carsyn | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Daniel O | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Patrick | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 |
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