WOD

Mon, Oct 30 2023

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
Fri, Mar 8, 2024 at 4:00pm FRIDAY NIGHT LIGHTS
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)
CrossFit 20231030Home WOD 20231030Other ResultsScary Squat Challenge

CrossFit 20231030


(Weight)
WARM-UP:
200m walk, weather permitting (or 3mins row/bike/jump)
3 sets:
10 mountain climbers
10 air squats
10 push-ups

WOD WARM-UP:
2 sets:
5 empty bar bench presses
– Coach-led reps
2 sets:
10 bench presses
– Add load each round

HEAVY DAY! WOD: 10-9-8...1
Bench press
– Add load every set
– Rest 3-mins

INTENDED STIMULUS
Heavy day, relative to each athlete's capacity
Add load as the bench press reps decrease
Due to the high volume leading up to the single rep, this will not be a 1-rep max day; the final rep should still be a challenge
Perform a new set every 3:00

STRETCHING:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side

0% 0%

1st115 RxCoach B Mon, Oct 30, 2023
2nd110 RxCoach A Mon, Oct 30, 2023
3rd105 RxAmelia Mon, Oct 30, 2023
1st205 RxCoach C Mon, Oct 30, 2023
2nd185 RxJames H Mon, Oct 30, 2023
3rd155 RxMatt Mon, Oct 30, 2023

Ben275 Rx
Wayne245 Rx
Adrian225 Rx
Daniel O215 Rx
Coach C205 Rx
Tejas200 Rx
Marcus190 Rx
James H185 Rx
Tony175 Rx
Matt155 Rx
Nickolas135 Rx
Coach J130 Rx
Megan M125 Rx
Coach B115 Rx
Phil115 Rx
Tricia110 Rx
Claire110 Rx
Coach A110 Rx
Jenn105 Rx
Amelia105 Rx
Carsyn95 Rx
Tiffany W75 Rx
Chanel68 Rx
Lisa55 Rx
Alice55 Rx
Gayle55 Rx
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