WOD
 | Tue, Oct 17 2023 |  |
| CrossFit 20231017 | Home WOD 20231017 | Other Results | Scary Squat Challenge |
CrossFit 20231017
(Reps, Rx2, Rx3)
WARM-UP:
200m walk
3 sets:
10 scorpions
10 hip crossovers
10 hand-release knee push-ups
10 kip swings
With either PVC or empty barbell - spend no more than :30 on each movement
Complete the second set at a slightly faster pace.
2 sets:
10 good mornings
10 bent-over rows
10 high pulls
10 shoulder presses
10 overhead lunges
SKILL/STRENGTH: On a 10:00 clock
Build to a heavy 2-rep unbroken power clean
– Rest :45-1:30 between sets
WOD: AMRAP x 12mins
1-2-3-4… etc.
Wall walks
Power cleans (125/85)
Rx2 Partial wall walks, 95/65
Rx3 Inchworm + push-ups, 65/45
INTENDED STIMULUS
Round of at least 5 for all athletes, with advanced athletes pushing for the round of 7+ (28 reps of each movement)
Must be able to perform 2 unbroken power cleans at workout weight in the warm-up at chosen load
Moderately heavy loading
STRETCHING:
1:00 lacrosse ball tricep mash/arm
1:00 lacrosse ball shoulder mash/side
| 0% |  | |  | 0% |
| 1st | 57 Rx | Coach E Tue, Oct 17, 2023 | | 2nd | 34 Rx | Tracy L Tue, Oct 17, 2023
Amelia Tue, Oct 17, 2023 | | 3rd | 72 Rx3 | Julie A Tue, Oct 17, 2023 | | 1st | 61 Rx | Josh Tue, Oct 17, 2023 | | 2nd | 58 Rx | Coach J Tue, Oct 17, 2023 | | 3rd | 44 Rx2 | Carlos Tue, Oct 17, 2023 |
| Josh | 61 Rx | | | Coach J | 58 Rx | | | Coach E | 57 Rx | | | Marcus | 56 Rx | 135# | | Omar | 42 Rx | | | Tracy B | 39 Rx | | | Amelia | 34 Rx | | | Tracy L | 34 Rx | | | Carsyn | 71 Rx2 | 75# | | Tricia | 54 Rx2 | | | Daniel O | 44 Rx2 | Full WWs | | Carlos | 44 Rx2 | | | Aaron D | 43 Rx2 | | | Wayne | 36 Rx2 | 135# | | Tejas | 34 Rx2 | | | Jenn | 32 Rx2 | | | Julie A | 72 Rx3 | | | Chanel | 61 Rx3 | | | Coach C | 59 Rx3 | Inch / 155# | | Joe S | 56 Rx3 | 135# | | Joanie | 43 Rx3 | | | Brook | 180 | Partial / 15# | | Wake | 84 | Partial / 15# | | Albert | 56 | 45#/inchworms | | Natalie | 53 | Some Par WWs/Inch/35# | | Megan M | 42 | Full WWs / 55# |
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Home WOD 20231017
(Reps)
WARM-UP:
200m walk
3 sets:
10 scorpions
10 hip crossovers
10 hand-release knee push-ups
10 kip swings
With either PVC or empty barbell - spend no more than :30 on each movement
Complete the second set at a slightly faster pace.
2 sets:
10 good mornings
10 bent-over rows
10 high pulls
10 shoulder presses
10 overhead lunges
SKILL/STRENGTH: On a 10:00 clock
Build to a heavy 2-rep unbroken power clean
– Rest :45-1:30 between sets
WOD: AMRAP x 12mins
1 wall walks
2 DB power cleans (15-50)
2 wall walks
4 DB power cleans
3 wall walks
6 DB power cleans
4 wall walks
… etc.
– Continue adding 1 wall walk and 2 DB power cleans each round
– Use two DBs
STRETCHING:
1:00 lacrosse ball tricep mash/arm
1:00 lacrosse ball shoulder mash/side
| 0% | | | | 0% |
| Nickolas | 82 Rx | Home WOD 30# DB |
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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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