WOD

Fri, Oct 20 2023

Sat, Oct 28, 2023 at 10:00am Dirty Wookie 5k
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Fri, Mar 1, 2024 at 4:30pm FRIDAY NIGHT LIGHTS
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)
CrossFit 20231020Home WOD 20231020Scary Squat Challenge

CrossFit 20231020


(Reps, Rx2, Rx3)
WARM-UP:
200m walk
:20 single-unders
5 inchworms
5 push-ups
:20 power single-unders (high jump)
10 good mornings
5 lateral burpees over the bar (slow)
– Step up from the burpee
:30 double-under practice
10 good mornings
5 lateral burpees over the bar (fast)
– Jump up from the burpee

WOD REVIEW & WARM-UP
20 double-unders
6 lateral burpees over the bar
5 deadlifts

PARTNER WOD FRIDAY! AMRAP x 25mins
80 double-unders
40 lateral burpees over the bar
20 deadlifts (225/155)

Rx2 reps of 40, 30, 20, 155/105
Rx3 single unders, 95/65

INTENDED STIMULUS
2:00-3:00 for most rounds, and never longer than 4:00

STRETCHING:
2:00 seated straddle stretch
1:00 couch stretch/leg

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1st583 Rx2Coach E Fri, Oct 20, 2023
2nd780 Rx3Amelia Fri, Oct 20, 2023
1st584 Rx2Josh Fri, Oct 20, 2023
2nd780 Rx3Matt Fri, Oct 20, 2023
3rd584 Rx3Patrick Fri, Oct 20, 2023

Claire700 Rx
Ben700 Rx
Josh584 Rx2
Edgar583 Rx2
Coach E583 Rx2
Amelia780 Rx3
Rx2 weight
Matt780 Rx3
Rx2 weight
Lisa640 Rx3
Elsa640 Rx3
Patrick584 Rx3
Phil491 Rx3
#95 dead lift
Alice660
45#, solo
Gayle491
55#
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)