WOD
 | Wed, Nov 29 2023 |  |
| CrossFit 20231129 | Home WOD 20231129 | Other Results | November Lunge Challenge |
CrossFit 20231129
(Weight)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
4 sets:
:30 row, bike, or jump
:10 rest
:30 burpees
:10 rest
:30 scap pull-ups
:10 rest
SKILL/STRENGTH: EMOTM x 6mins
:30 handstand walk or shoulder taps
:30 rest
WOD WARM-UP:
3 sets:
Strict press
Dip and hold
Dip, Pause and drive slowly
Dip and drive fast
Push press
WOD: For load
5-5-5-5-5:
Push press
INTENDED STIMULUS
Work up to 5 push presses at or above 75% and stay there for all 5 sets
Rest 2:00-3:00 minutes between sets
STRETCHING:
1:00 banded shoulder stretches/side
| 0% |  | |  | 0% |
| 1st | 90 Rx | Coach E Wed, Nov 29, 2023 | | 2nd | 75 Rx | Coach B Wed, Nov 29, 2023 | | 1st | 125 Rx | Coach J Wed, Nov 29, 2023 | | 2nd | 115 Rx | Matt Wed, Nov 29, 2023
Josh Wed, Nov 29, 2023 | | 3rd | 105 Rx | Joe K Wed, Nov 29, 2023 |
| Wayne | 165 Rx | | | Daniel O | 135 Rx | | | Marcus | 135 Rx | | | Coach J | 125 Rx | | | Josh | 115 Rx | | | Matt | 115 Rx | | | Joe K | 105 Rx | | | Tony | 105 Rx | | | Nickolas | 105 Rx | | | Katie A | 95 Rx | | | Coach E | 90 Rx | | | Tricia | 85 Rx | | | Coach B | 75 Rx | | | Joanie | 75 Rx | | | Tiffany W | 65 Rx | | | Phil | 62.5 Rx | Started at 55# worked up to 70# | | Patrick | 55 Rx | | | Lisa | 50 Rx | | | Amber H | 45 Rx | | | Paisley | 15 Rx | | | Edgar | 95 | 2 sets of 3 | | Elizabeth J | 65 | scaled |
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Home WOD 20231129
(Reps)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
4 sets:
:30 row, bike, or jump
:10 rest
:30 burpees
:10 rest
:30 scap pull-ups
:10 rest
SKILL/STRENGTH: EMOTM x 6mins
:30 handstand walk or shoulder taps
:30 rest
WOD WARM-UP:
3 sets:
Strict press
Dip and hold
Dip, Pause and drive slowly
Dip and drive fast
Push press
WOD: Every 3:00 x 5 sets for reps
Max-rep unbroken DB push presses (15-50)
– Control the negative and briefly pause in the front rack between reps
STRETCHING:
1:00 banded shoulder stretches/side
| 0% | | | | 0% |
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November Lunge Challenge
Nov 1, 2023 - Nov 30, 2023 (Individual Goal 1,500) 
Accumulate 1500 Lunges (50/day)
You may do walking lunges, front lunges or back lunges. Work to touch back knee on every lunge.
| Amelia | | | Donna | | | Coach J | | | Tracy L | | | Coach E | | | Phil | | | Coach A | |
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