WOD
 | Tue, Oct 24 2023 |  |
| CrossFit 20231024 | NATE | Home WOD 20231024 | Scary Squat Challenge |
CrossFit 20231024
(No Results Tracked)
WARM-UP:
:20 superman hold
:20 hollow hold
:20 KB deadlifts
1 wall walk
:20 superman hold
:20 hollow rocks
:20 Russian KB swings
1 wall walk
:20 kip swings
:20 KB swings
1 wall walk
SKILL/STRENGTH: 2 sets
25 weighted hip extensions or supermans
10 strict toes-to-bars or scaled version
WOD REVIEW
WOD: NATE
AMRAP x 20mins (rounds)
- 2 Muscle-Ups
- 4 Handstand Push-Ups
- 8 Kettlebell Swings (70/53)
Rx2
- 2 Low-ring Transitions
- 4 Modified ROM HSPU
- 8 KB Swings (53/35)
Rx3
- 4 Ring Rows
- 4 Assisted Ring Dips
- 6 Stink Bug Handstand Pushups
- 8 KB Swings (35/26)
(record number of rounds in NATE tab)
INTENDED STIMULUS
10-15 rounds for most athletes
Unbroken KB swings the entire workout
STRETCHING:
1:00 banded shoulder stretches/arm
| 0% |  | |  | 0% |
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NATE
(Rounds, Rx2, Rx3,  Hero WODs)
Hero workout in honor of Chief Petty Officer Nate Hardy
HERO WOD 'NATE': AMRAP x 20mins
Rx:
STIMULUS 8-15+ rounds
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (70/53)
Rx2
2 Strict Burpee Pullups
4 Modified ROM HSPU
8 KB Swings (53/35)
Rx3
4 Ring Rows
4 Assisted Ring Dips
6 Stink Bug Handstand Pushups
8 KB Swings (35/26)
STIMULUS NOTES:
8-15+ rounds
Small sets of high-skill gymnastics paired with relatively heavy kettlebell swings
Unbroken kettlebell swings
One round about every 1:30-2:00
| 100% | | | | 0% |
Planned: Mon,Nov18,2024 Wed,Aug7,2024 Tue,Oct24,2023 Wed,Oct19,2022 Thu,Nov4,2021| 1st | 16.3 Rx2 | Coach E Tue, Oct 24, 2023 | | 2nd | 12 Rx2 | Amelia Tue, Oct 24, 2023 | | 3rd | 14.1 Rx3 | Coach A Tue, Oct 24, 2023 | | 1st | 9 Rx | Coach J Tue, Oct 24, 2023 | | 2nd | 10 Rx3 | Joe S Tue, Oct 24, 2023 |
| 1st | 16.3 Rx2 | Coach E Tue, Oct 24, 2023 | | 2nd | 12 Rx2 | Amelia Tue, Oct 24, 2023 | | 3rd | 14.6 Rx3 | Coach A Wed, Oct 19, 2022 | | 1st | 12.1 Rx | Coach J Thu, Nov 4, 2021 | | 2nd | 11.08 Rx2 | Aaron D Wed, Aug 7, 2024 | | 3rd | 10 Rx2 | Josh Wed, Aug 7, 2024 |
| Coach J | 9 Rx | | | Coach E | 16.3 Rx2 | 1st HSPU to 25# | | Amelia | 12 Rx2 | 2nd | | Claire | 11.6 Rx2 | | | Daniel O | 11.3 Rx2 | | | Marcus | 6.2 Rx2 | | | Coach A | 14.1 Rx3 | 5rnds HSPU TO 45# | | Albert | 13.3 Rx3 | | | Natalie | 11.6 Rx3 | 5th | | Tracy L | 11.3 Rx3 | 35#/transitions | | Nickolas | 10.6 Rx3 | | | Tejas | 10.5 Rx3 | | | Joanie | 10 Rx3 | | | Joe S | 10 Rx3 | 8th | | Wake | 29 | Rx3 w/5# | | Brook | 14.6 | Rx2 w/ 18# | | Ben | 0 Rx2 | Some bar MUs | | Tony | 0 Rx3 | Transitions/stink bugs | | Chanel | 0 Rx3 | |
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Home WOD 20231024
(Reps)
WARM-UP:
:20 superman hold
:20 hollow hold
:20 KB deadlifts
1 wall walk
:20 superman hold
:20 hollow rocks
:20 Russian KB swings
1 wall walk
:20 kip swings
:20 KB swings
1 wall walk
SKILL/STRENGTH: 2 sets
25 weighted hip extensions or supermans
10 strict toes-to-bars or scaled version
WOD REVIEW
WOD: AMRAP x 20mins
1 wall walk
4 handstand push-ups
4 left-arm DB hang snatches
4 right-arm DB hang snatches
– Use one DB
STRETCHING:
1:00 banded shoulder stretches/arm
| 0% | | | | 0% |
|
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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