WOD
 | Tue, Mar 5 2024 |  |
 | Happy Birthday: Donna |
| CrossFit 20240305 | Home WOD 20240305 | Other Results | Whole Foods Challenge |
CrossFit 20240305
(Weight)
WARM-UP:
200m walk
2 sets:
:45 single-unders > practice double-unders
:45 inchworms > w/ +push-ups
:45 hollow rocks > supermans
:45 burpee > +max-effort jump and reaches
– Rest :15 between movements
WOD WARM-UP: 4 sets
3 shoulder presses
– Build to around 80% of 1-rep-max shoulder press
HEAVY DAY WOD!: For load
Shoulder press
2-2-2-2-2-2-2-2-2-2
– Take the bar from the rack
– Perform a new set every 2:00
INTENDED STIMULUS
Start between 50-60% and build in small jumps
Attempt to find a new 2-rep-max
STRETCHING: 3 sets
:30 reach, roll, and lift
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| 1st | 87 Rx | Coach A Tue, Mar 5, 2024 | | 2nd | 80 Rx | Coach E Tue, Mar 5, 2024 | | 3rd | 75 Rx | Amelia Tue, Mar 5, 2024 | | 1st | 155 Rx | Coach C Tue, Mar 5, 2024 | | 2nd | 135 Rx | Joe S Tue, Mar 5, 2024 | | 3rd | 115 Rx | James H Tue, Mar 5, 2024 |
| Coach C | 155 Rx | | | Joe S | 135 Rx | | | Marcus | 130 Rx | | | James H | 115 Rx | | | Coach J | 100 Rx | | | Perry | 95 Rx | | | Tony | 92 Rx | | | Phil | 90 Rx | | | Coach A | 87 Rx | | | Tracy B | 85 Rx | | | Tricia | 80 Rx | | | Coach E | 80 Rx | | | Carsyn | 80 Rx | | | Amelia | 75 Rx | | | Tracy L | 73 Rx | | | Sven | 70 Rx | | | Julie A | 65 Rx | | | Ana | 55 Rx | | | Lisa | 45 Rx | | | Sheridan | 45 Rx | | | Wake | 30 Rx | | | Brooklyn | 25 Rx | | | Brook | 25 Rx | | | Daniel O | 0 Rx | |
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Home WOD 20240305
(Reps)
WARM-UP:
200m walk
2 sets:
:45 single-unders > practice double-unders
:45 inchworms > w/ +push-ups
:45 hollow rocks > supermans
:45 burpee > +max-effort jump and reaches
– Rest :15 between movements
WOD WARM-UP: 4 sets
3 DB shoulder presses
– go up in weight every set
WOD: Every 2:00 for 10 sets
5 strict handstand push-ups
Max-rep unbroken dumbbell presses (15-50)
– Use two dumbbells
– Score is max-reps
STRETCHING: 3 sets
:30 reach, roll, and lift
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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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