WOD

Mon, Oct 16 2023

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Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)
CrossFit 20231016Home WOD 20231016Scary Squat Challenge

CrossFit 20231016


(Reps, Rx2, Rx3)
WARM-UP:
200m walk
:45 row (slow)
:30 plank shoulder taps
– Maintain an upright torso during the row
:45 row (moderate)
:30 straight-leg sit-ups
– Increase the strength of each stroke with a faster pull during the row.
:45 row (fast)
:30 legs-butterflied sit-ups
– Return faster AND pull stronger during the row

SKILL/STRENGTH: Every 2:00 for 4 sets
1-5 strict chest-to-bar pull-ups (or scaled version of pull-up)
– On the 5th set, perform as many unbroken reps as possible

WOD: AMRAP x 20mins
- 100-calorie row
- 75 sit-ups
- 50 pull-ups

Rx2 - 60 situps, 50 seated or banded pull-ups
Rx3 - 75-cal row, 50 sit-ups, 50 ring rows

INTENDED STIMULUS
Finish 30+ calories in the second round
No more than 8:00 to finish the row
– Reduce row calories if after 2:00 of rowing, have not completed 30 calories
Sit-ups in 6:00 or less
Finish the pull-ups in 5 sets or less and in under 4:00
– Those attempting all 50 pull-ups should be able to perform 10 unbroken kipping pull-ups in the warm-up

STRETCHING:
1:00 banded lat stretch/arm
1:00 double-forearm stretch

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1st233 Rx2Tracy L Mon, Oct 16, 2023
2nd232 Rx2Amelia Mon, Oct 16, 2023
1st255 RxJames H Mon, Oct 16, 2023
2nd263 Rx2Matt Mon, Oct 16, 2023
3rd258 Rx2Coach C Mon, Oct 16, 2023

Marcus266 Rx
James H255 Rx
Tejas176 Rx
Nickolas299 Rx2
Tricia264 Rx2
Matt263 Rx2
Coach C258 Rx2
Megan M245 Rx2
Tracy L233 Rx2
Amelia232 Rx2
Alice212 Rx2
Jenn307 Rx3
Lisa256 Rx3
Phil210 Rx3
Gayle140 Rx3
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