WOD
 | Fri, Jan 19 2024 |  |
| CrossFit 20240119 | Home WOD 20240119 | January 'No Sugar' Challenge |
CrossFit 20240119
(Reps, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
2 sets:
200m jog
10 alternating Cossack squats
5 front squats
10 box step-ups
10 push presses
10 kipping knee raises
:15 ring support hold
WOD WARM-UP
PARTNER WOD FRIDAY!: AMRAP x 16mins (12 mins if solo)
50 thrusters (95/65)
50 toes-to-bars
50 box jumps (24/20)
50 ring dips
Rx2 75/55, knees-to-armpits, banded ring dips
Rx3 45/35, hanging knee raises, box jumps or step-ups (20/12), foot-assisted ring dips
INTENDED STIMULUS
This is originally programmed as a single athlete WOD - athletes may choose to partner or not
All athletes get to the ring dips
Thrusters in 2:00-3:00 in sets of 10+ (choose a thruster load that allows for 10+ reps at a time)
Toes-to-bars in 2:00-4:00 with sets of 5+ to start
Box jumps in 2:00-4:00
Ring dips in 2:00-4:00
STRETCHING:
1:00 pigeon pose/side
1:00 active child's pose
1:00 couch stretch/leg
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| 1st | 278 Rx2 | Coach E Fri, Jan 19, 2024 | | 2nd | 420 Rx3 | Coach B Fri, Jan 19, 2024 | | 1st | 315 Rx2 | Matt Fri, Jan 19, 2024 | | 2nd | 295 Rx2 | Josh Fri, Jan 19, 2024 | | 3rd | 278 Rx2 | Joe K Fri, Jan 19, 2024 |
| Matt | 315 Rx2 | Omatt | | Josh | 295 Rx2 | Jase | | Coach E | 278 Rx2 | Emoe Rx weight and toes to bars | | Joe K | 278 Rx2 | Emoe | | Coach B | 420 Rx3 | Pookie | | Patrick | 393 Rx3 | Trick | | Tracy B | 393 Rx3 | Trick | | Lisa | 319 Rx3 | Liana | | Ana | 319 Rx3 | Liana | | Daniel O | 317 Rx3 | Jesoanie | | Joanie | 317 Rx3 | Jesoanie | | Carsyn | 317 Rx3 | CAmber | | Amber H | 317 Rx3 | CAmber | | Coach C | 295 Rx3 | Jase - Rx2 w/ stepups | | Paisley | 420 | Pookie | | Wake | 365 | Lil' Breckes | | Brook | 365 | Lil' Breckes |
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Home WOD 20240119
(Reps)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
2 sets:
200m jog
10 alternating Cossack squats
5 front squats
10 box step-ups
10 push presses
:15 hollow hold
:15 push-ups
WOD WARM-UP
WOD: AMRAP x 12mins
50 single-dumbbell thrusters (15-50)
50 V-ups
50 object or box jumps (knee height)
50 push-ups
STRETCHING:
1:00 pigeon pose/side
1:00 active child's pose
1:00 couch stretch/leg
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January 'No Sugar' Challenge
Jan 1, 2024 - Jan 31, 2024 (31 Days) 
Time to detox from all the holiday cakes, cookies, and candies.
Your goal is to not eat any food which contains added sugar. Record each day in January where you succeed in avoiding added sugar.
Natural sugars are OK, it's just added sugars we're looking to avoid.
READ YOUR PACKAGING LABELS.
If the food you're eating contains 0 grams of added sugar then you're fine. If there is any added sugar then pass on it. You can count it if it contains artificial sugar; however, be careful as many artificial sweeteners can have long term consequences. For extra credit, avoid artificial sweeteners too!
Get used to reading nutrition labels. You might be surprised to find your favorite food has added sugar. While you're at it, read the ingredient lists. If you can't pronounce it, or do not know what it is, then it's a good idea to pass on it as well.
| 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 | | 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 | | Joe K | 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 | | Amber H | 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 | | Wayne | 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 | | 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 | | 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 |
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