WOD
 | Wed, Mar 6 2024 |  |
| CrossFit 20240306 | Home WOD 20240306 | Whole Foods Challenge |
CrossFit 20240306
(Time, Rx2, Rx3)
WARM-UP:
200m walk
2 sets:
200m run, slow
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
10 change in support drill reps per leg
2 sets:
200m run, faster
10 scap pull-ups
10 single-dumbbell deadlifts
10 sit-ups
10 kip swings
10 single-dumbbell goblet squats
10 hollow rocks
SKILL/STRENGTH: Accumulate
50 alternating DB renegade rows
– Use workout load
WOD: 3 rounds for time
400m run or 200m ruck
21 knees-to-elbows
12 double-DB hang squat cleans (45/30)
Rx2 300m run or 150m ruck, 21 knees-to-armpits, 30/20
Rx3 200m run or 100m ruck, hanging knee raises, 25/15
INTENDED STIMULUS
11:00-15:00; advanced athletes finish sub-10:00
Runs in 2:15 or less
Knees-to-elbows in 3 sets or less
Dumbbell hang squat cleans in 2 sets or less
STRETCHING | 3:00
Accumulate:
1:00 banded shoulder stretch/side
| 0% |  | |  | 0% |
| 1st | 10:41 Rx3 | Coach B Wed, Mar 6, 2024 | | 2nd | 13:03 Rx3 | Tracy L Wed, Mar 6, 2024 | | 1st | 17:59 Rx | Josh Wed, Mar 6, 2024 | | 2nd | 10:46 Rx3 | Patrick Wed, Mar 6, 2024 | | 3rd | 11:15 Rx3 | Joe K Wed, Mar 6, 2024 |
| Josh | 17:59 Rx | | | Nickolas | 15:42 Rx2 | 500m row | | Daniel O | 16:45 Rx2 | | | Coach B | 10:41 Rx3 | 200m ruck / 20# weight vest | | Patrick | 10:46 Rx3 | 200m ruck | | Joe K | 11:15 Rx3 | | | Aaron D | 11:38 Rx3 | 200m ruck | | Coach J | 11:44 Rx3 | 200m ruck / 20# weight vest | | Matt | 12:38 Rx3 | | | Tracy L | 13:03 Rx3 | 20# / 300m run | | Lisa | 15:18 Rx3 | 400m |
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Home WOD 20240306
(Time)
WARM-UP:
200m walk
2 sets:
200m run, slow
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
10 change in support drill reps per leg
2 sets:
200m run, faster
10 scap push-ups
10 single-dumbbell deadlifts
10 sit-ups
10 arm swings (forward/backward)
10 single-dumbbell goblet squats
10 hollow rocks
SKILL/STRENGTH: Accumulate
50 alternating DB renegade rows
– Use workout load
WOD: 3 rounds for time
400m run
21 tuck-ups
12 double-dumbbell hang squat cleans (15-50)
STRETCHING | 3:00
Accumulate:
1:00 banded shoulder stretch/side
| 0% | | | | 0% |
|
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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