WOD

Mon, Oct 9 2023

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Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
CrossFit 20231009Home WOD 20231009Scary Squat Challenge

CrossFit 20231009


(Reps, Rx2, Rx3)
WARM-UP:
200m walk
:20 of each - 2 sets
Samson stretch
PVC overhead squats
Sit-ups
PVC good mornings
Ring rows
Dips

SKILL/STRENGTH:
400m heavy single-KB front rack walk
– Switch arms as needed

WOD WARM-UP: 2 sets
5 plate hops
5 goblet squats
10 walking lunges

WOD: 5 sets on a 1:30 clock
30 plate hops (4 in)
15 KB goblet squats (53/35)
Max walking lunges in the remaining time
– Rest 1:30 between sets

Rx2 35/26
Rx3 (2 in), 10 KB goblet squats 26/18

INTENDED STIMULUS
At least :30 of lunges for 12+ steps per round
The goal is for each round to be a sprint with quick and unbroken hops, squats, and lunges
KB loading should be light enough so that all goblet squats are unbroken every round at a smooth and steady pace
Score is number of walking lunges
All-out effort during the work time!

STRETCHING:
3:00 foam roll quads
– 1:00 both legs
– 1:00 left-leg bias
– 1:00 right-leg bias

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1st109 RxAmelia Mon, Oct 9, 2023
2nd57 RxJulie A Mon, Oct 9, 2023
3rd53 RxCoach A Mon, Oct 9, 2023
1st78 RxJosh Mon, Oct 9, 2023
2nd65 RxJames H Mon, Oct 9, 2023
3rd57 RxCoach C Mon, Oct 9, 2023

Amelia109 Rx
Josh78 Rx
Marcus75 Rx
Jenn67 Rx
James H65 Rx
Tejas58 Rx
Coach C57 Rx
Julie A57 Rx
Coach A53 Rx
Tracy L72 Rx2
Megan M50 Rx2
Phil78 Rx3
Carlos40 Rx3
Nickolas76
Home WOD 45# goblet
Albert50
18lbs, 10 reps
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)