WOD

Wed, Oct 25 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
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
CrossFit20231025Home WOD 20231025Scary Squat Challenge

CrossFit20231025


(Weight)
WARM-UP:
200m walk
3 sets:
:20 jumping jacks
6 alternating spidermen
10 air squats

WOD WARM-UP: 3-5 sets
1 power clean
1 squat clean
1 front squat
– Perform all three movements as a complex
– Start with the empty barbell and build to starting workout weight
– Rest ~1:00 between sets

WOD: Every 1:30 for 20 rounds
1 power clean
1 squat clean
1 front squat
– Perform all three movements as a complex
– Start light and add load every other round

INTENDED STIMULUS
Heavy day relative to each athlete's capacity
Advanced athletes can take bigger jumps targeting maximal loading
Beginner athletes or those training with less consistency can work to a moderate load and practice dialing in excellent technique

STRETCHING:
1:30 foam roll quads
1:30 foam roll upper back

100% 0%

1st125 RxCoach E Wed, Oct 25, 2023
2nd120 RxTracy L Wed, Oct 25, 2023
3rd110 RxCoach A Wed, Oct 25, 2023
Coach B Wed, Oct 25, 2023
1st205 RxCoach C Wed, Oct 25, 2023
2nd170 RxCoach J Wed, Oct 25, 2023
3rd155 RxMatt Wed, Oct 25, 2023

Coach C205 Rx
Coach J170 Rx
Marcus165 Rx
Matt155 Rx
Nickolas130 Rx
Coach E125 Rx
Tejas125 Rx
Tracy L120 Rx
Coach B110 Rx
Coach A110 Rx
Jenn95 Rx
Carsyn95 Rx
Elsa90 Rx
Tricia85 Rx
Julie A70 Rx
Phil62 Rx
Lisa55 Rx
Alice35 Rx
Albert35 Rx
Gayle15 Rx
Tony0 Rx
Carlos0 Rx
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