WOD

Wed, Oct 11 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 (6 days ago)
CrossFit 20231011Home WOD 20231011Scary Squat Challenge

CrossFit 20231011


(Reps, Rx2, Rx3)
WARM-UP:
200m walk
1:00 bike or row (warm-up pace)
:30 Scorpion stretch (:15/side)
1:00 bike or row (moderate pace)
:30 Thread the needle (:15/side)
1:00 bike or row (fast pace)
:30 Hollow / Arch hold (:15/side)

SKILL/STRENGTH: 4 sets
:20 Russian twists (20/14)
:10 rest
:20 weighted sit-ups
:10 rest
– Use a medicine ball or DB

WOD: EMOTM x 21mins
Min. 1 | 15/10-calorie bike (row)
Min. 2 | :20 L-sit hold
Min. 3 | max reps bar muscle-ups

Rx2 12/7-calories, tuck hold, max reps burpee pull-ups
Rx3 9/5-calories, :20 plank hold, max reps ring rows

INTENDED STIMULUS
3+ bar muscle-ups within the minute
Keep calories to :50 or less
Complete the L-sit hold in 3 sets or less
Significant movement interference between all three movements
Don't bite off more than you can chew - Scale appropriately so that the first two movements are manageable

STRETCHING:
1:00 lacrosse-ball shoulder mash/side
1:00 cobra stretch

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1st83 Rx2Amelia Wed, Oct 11, 2023
2nd49 Rx2Coach A Wed, Oct 11, 2023
1st60 Rx2Patrick Wed, Oct 11, 2023
James H Wed, Oct 11, 2023
2nd20 Rx2Josh Wed, Oct 11, 2023
3rd46 Rx3Matt Wed, Oct 11, 2023

Carsyn84 Rx2
10 cal
Amelia83 Rx2
James H60 Rx2
Patrick60 Rx2
Edgar57 Rx2
Marcus54 Rx2
Coach A49 Rx2
Alice35 Rx2
Josh20 Rx2
Zero @ Rx
Tiffany W120 Rx3
Tricia118 Rx3
10 cal
Lisa98 Rx3
L-sit
Matt46 Rx3
Tuck, burpee pu
Wayne43 Rx3
12 cal, Burpee pu
Tejas10
Rx2 w/ Pullups
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)