WOD
 | Wed, Jan 24 2024 |  |
| CrossFit 20240124 | Home WOD 20240124 | Bar Muscle Up Class W3S7 | January 'No Sugar' Challenge |
CrossFit 20240124
(Time, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
:20 single-unders
10 PVC pass throughs
5 PVC hang muscle snatches
:20 power singles
10 PVC around the worlds (5/side)
5 PVC hang muscle snatches
:30 double-under practice
5 PVC overhead squats
5 PVC hang muscle snatches
SKILL/STRENGTH: Every 2:00 for 5 rounds
3 power snatches
WOD: 5 rounds for time
50 double-unders
10 power snatches (115/75)
Rx2 single-single-doubles (count all jumps), 95/65
Rx3 single-unders, 45/35
INTENDED STIMULUS
6:00-10:00; advanced athletes can go sub-6:00
Double-unders in 5 or fewer sets, ideally unbroken
Power snatches in under 1:30 per round; advanced athletes closer to :30
STRETCHING:
1:00 lacrosse ball foot/side
1:00 foam roll quads
| 0% |  | |  | 0% |
| 1st | 9:07 Rx3 | Amelia Wed, Jan 24, 2024 | | 2nd | 12:23 Rx3 | Coach B Wed, Jan 24, 2024 | | 1st | 7:43 Rx3 | Coach J Wed, Jan 24, 2024 | | 2nd | 9:20 Rx3 | Matt Wed, Jan 24, 2024 | | 3rd | 10:50 Rx3 | Phil Wed, Jan 24, 2024 |
| Marcus | 14:02 Rx2 | 50 DU's / 95 # | | Wayne | 7:26 Rx3 | 95# | | Coach J | 7:43 Rx3 | | | Tony | 8:46 Rx3 | 75# | | Amelia | 9:07 Rx3 | 55# | | Matt | 9:20 Rx3 | 75# | | Carsyn | 9:47 Rx3 | 55# | | Phil | 10:50 Rx3 | 55# | | Patrick | 10:55 Rx3 | 55# | | Amber H | 11:10 Rx3 | | | Josh | 11:16 Rx3 | | | Katie A | 11:24 Rx3 | DUs / 55# | | Coach B | 12:23 Rx3 | 55# | | Nickolas | 12:38 Rx3 | 75# | | Daniel O | 13:46 Rx3 | 75#, DU's | | Albert | 15:03 Rx3 | | | Ana | 15:35 Rx3 | Single single doubles |
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Home WOD 20240124
(Time)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
:20 single-unders
10 PVC pass throughs
5 PVC hang muscle snatches
:20 power singles
10 PVC around the worlds (5/side)
5 PVC hang muscle snatches
:30 double-under practice
5 PVC overhead squats
5 PVC hang muscle snatches
SKILL/STRENGTH: Every 2:00 for 5 rounds
3 DB power snatches /arm
WOD: 5 rounds for time
50 double-unders or single-single-doubles (count all jumps) or 100 single-unders
10 left-arm dumbbell snatches (15-50)
10 right-arm dumbbell snatches
– Use one dumbbell
STRETCHING:
1:00 lacrosse ball foot/side
1:00 foam roll quads
| 0% | | | | 0% |
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Bar Muscle Up Class W3S7
(Check In)
200m walk/jog
10 pvc pass throughs
10 Kip swings
10 push-ups to down dog
4 sets of 10: laying lat broomstick drill to hollow body
12 minutes: box straight arm pulls (land in dip)
4 rounds alternating between:
-max banded strict pull-ups
-max box dips
2 minutes: plank to press
| 0% | | | | 0% |
| Joe K | Yes | | | Tricia | Yes | | | Matt | Yes | |
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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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