WOD

Mon, Oct 23 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
Happy Birthday: Coach B
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
CrossFit 20231023Home WOD 20231023Scary Squat Challenge

CrossFit 20231023


(Distance)
WARM-UP:
5 ring rows
10 knee push-ups
15 air squats
:15 hollow hold
:15 superman hold
5 strict pull-ups or chin-ups
10 push-ups
15 air squats
:15 hollow hold
:15 superman hold
5 strict chest-to-bar pull-ups
10 strict ring dips
15 air squats
:15 hollow hold
:15 superman hold

SKILL/STRENGTH: 3 sets
20 GHD sit-ups
20 good mornings (45/35)

WOD: 5 sets
On a 2:00 clock:
Max distance row
– Rest 2:00 between sets

INTENDED STIMULUS
1-to-1 work-to-rest ratio
Maintain consistency across all sets
Extend arms before bending knees on the return

STRETCHING:
1:30 couch stretch/leg
1:30 child's pose

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1st2413 RxAmelia Mon, Oct 23, 2023
1st2731 RxJosh Mon, Oct 23, 2023
2nd2103 RxPhil Mon, Oct 23, 2023

Ben2863 Rx
Wayne2855 Rx
Bike
Josh2731 Rx
Bike
Adrian2611 Rx
Marcus2606 Rx
Bike
Edgar2548 Rx
Daniel O2437 Rx
Amelia2413 Rx
Tejas2398 Rx
Tricia2267 Rx
Claire2216 Rx
Lisa2210 Rx
Gayle2124 Rx
Joanie2104 Rx
Phil2103 Rx
Tony2000 Rx
Bike
Alice1448 Rx
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