WOD
 | Mon, Mar 4 2024 |  |
| CrossFit 20240304 | Upper Body Strength 20240304 | Home WOD 20240304 | Whole Foods Challenge |
CrossFit 20240304
(Time, Rx+, Rx2, Rx3)
Welcome to March, a month with 18 total high-skill and heavy-lifting opportunities!
WARM-UP:
200m walk
2 sets:
250m row
:30 mountain climbers
10 dumbbell sumo deadlifts
5 single-arm dumbbell shoulder presses/arm
:30 up-downs
5 single-arm dumbbell bent-over rows/arm
5 single-arm dumbbell windmills/arm
:30 burpees
SKILL/STRENGTH: EMOTM x 8mins
2 deadlifts
– Build to a heavy set of 2 reps
WOD: For time
40 deadlifts (185/125)
40 reduced ROM handstand push-ups (no larger than 45# plate)
Rx+ 225/155, HSPUs
Rx2 135/85, stink bugs
Rx3 95/65, double-DB push presses (15/10)
INTENDED STIMULUS
10:00 or less; advanced athletes push for 5:00
10 or more unbroken deadlifts at time
5 or more unbroken HSPUs at a time
STRETCHING:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
:30 sit-and-reach stretch
| 0% |  | |  | 0% |
| Coach C | 3:12 Rx2 | 225# | | James H | 8:24 Rx2 | 155# deadlift | | Carsyn | 10:08 Rx2 | HSPU | | Josh | 10:43 Rx2 | | | Julie A | 3:50 Rx3 | 115# | | Joanie | 4:54 Rx3 | 85# | | Carlos | 5:09 Rx3 | 135# | | Gayle | 6:43 Rx3 | | | Alice | 8:27 Rx3 | | | Daniel O | 8:39 Rx3 | | | Tony | 4:49 | Rx3, 30 DLs |
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Upper Body Strength 20240304
(Check In)
10 alternating scorpion stretch
:15 shoulder rotations - forward
:15 shoulder rotations - backward
:30 band pull-aparts
:30 chest stretch on rig
15 push-ups
10 scapular push-ups
Bench press:
-8 pause reps x 3 sets @ 65%
Accessories:
-Dumbbell bench press 8 - 10 reps x 3 sets (heavy)
-Dumbbell flyes 10 - 12 reps x 3 sets (slow & light-moderate)
-Tricep dips 8 - 10 reps x 3 sets
-Bent-over reverse flyes 12 - 15 reps x 3 sets (slow & light-moderate)
Stretching:
1-minute child pose
1-minute supine foam roll chest stretch
| 0% | | | | 0% |
| Tony | Yes | | | Marcus | Yes | | | Matt | Yes | | | Coach A | Yes | | | Joe S | Yes | | | Coach J | Yes | | | Nickolas | Yes | | | Aaron D | Yes | |
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Home WOD 20240304
(Time)
WARM-UP:
200m walk
2 sets:
250m row
:30 mountain climbers
10 dumbbell sumo deadlifts
5 single-arm dumbbell shoulder presses/arm
:30 up-downs
5 single-arm dumbbell bent-over rows/arm
5 single-arm dumbbell windmills/arm
:30 burpees
SKILL/STRENGTH: EMOTM x 8mins
2 DB deadlifts
– Build to a heavy set of 2 reps
WOD: For time
60 dumbbell deadlifts (15-50)
45 handstand push-ups, reduced ROM HSPUs, stink bugs, or strict presses
– Use two dumbbells
STRETCHING:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
:30 sit-and-reach stretch
| 0% | | | | 0% |
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Whole Foods Challenge
Mar 1, 2024 - Mar 31, 2024 (Individual Goal 200) 
Score 1 point for each macronutrient made of fresh, whole foods...
- whole food protein
- whole food carbs
- healthy fats
Each fresh macronutrient eaten at a meal counts as 1 point (note: it is not each food item, e.g. multiple veggies would only count as 1 point). Maximum 3 points for a meal.
Any fresh, whole foods or healthy fats eaten as a snack may also count as 1 point.
| Coach J | | | Coach E | | | Tricia | | | Coach B | | | Coach C | | | Coach A | | | Carsyn | | | Marcus | | | Tracy L | | | Joe K | |
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