WOD
 | Thu, Mar 7 2024 |  |
| CrossFit 20240307 | 500M Row | Squat Program 20240307 | Home WOD 20240307 | Whole Foods Challenge |
CrossFit 20240307
(Time, Rx2, Rx3)
WARM-UP:
200m walk
3 sets:
20 jumping jacks
10 kettlebell deadlifts
10 knee push-ups
10 air squats
20 jumping jacks
10 Russian kettlebell swings
10 push-ups
10 air squats
SKILL/STRENGTH:
Build to a heavy 1-rep power snatch
WOD: 3 rounds for time
60 air squats
30 Russian KB swings (53/35)
10 power snatches (115/85)
Rx2 35/26, 95/65
Rx3 26/18, 55/45
INTENDED STIMULUS
12:00-17:00
Unbroken air squats in less than 2:00
Kettlebell swings in 2 sets or less
Moderate barbell load for fast power snatch singles
BENCHMARK:
500m row for time
STRETCHING:
1:00 couch stretch/side
1:00 double-forearm stretch
| 0% |  | |  | 0% |
| Wayne | 15:08 Rx2 | | | Nickolas | 16:43 Rx2 | 75# | | Carsyn | 14:10 Rx3 | 26/55 | | Amber H | 14:23 Rx3 | | | Daniel O | 18:40 Rx3 | | | Coach C | 7:01 | 30/20/10 | | Coach A | 7:06 | 30/20/10 | | Tracy B | 8:45 | 30/20/10 | | Matt | 8:47 | 30/20/10 | | Amelia | 8:48 | 30/20/10 | | Marcus | 9:32 | 30/20/10 - 95# Snatch - 35# kettlebell | | Tricia | 10:00 | 30/20/10 | | Brook | 10:50 | 15# | | Sven | 14:28 | 35/75 |
|
500M Row
(Time,  Cardio)
Row 500 meters for time.
| 0% | | | | 0% |
Planned: Thu,Mar7,2024 Tue,Feb16,2021 Fri,Jan24,2020 Mon,Sep16,2019 Wed,Apr5,2017 Thu,Jan26,2017 Sun,Nov13,2016 Wed,Sep28,2016 Tue,May31,2016 Wed,Apr20,2016 Wed,Mar23,2016| 1st | 1:59 Rx | Coach B Mon, Sep 16, 2019 | | 2nd | 2:12 Rx | Coach E Wed, Dec 29, 2021 | | 1st | 1:30 Rx | Coach J Mon, Feb 3, 2014 | | 2nd | 1:36.4 Rx | Josh Mon, Sep 16, 2019 | | 3rd | 1:48.3 Rx | Perry Fri, Jan 24, 2020 |
|
Squat Program 20240307
(Check In)
Warmup
Back Squat
- 1 x 8 @ 65%
- 1 x 6 @ 75%
- 1 x 4 @ 85%
- 1 x 4 @ 90%
Front Squat
- 1 x 5 @ 70%
- 1 x 4 @ 80%
- 1 x 3 @ 85%
- 1 x 3 @ 90%
Stretch
| 0% | | | | 0% |
| Coach C | Yes | | | Coach E | Yes | | | Joe K | Yes | | | Coach J | Yes | |
|
Home WOD 20240307
(Time)
WARM-UP:
200m walk
3 sets:
20 jumping jacks
10 DB deadlifts
10 knee push-ups
10 air squats
20 jumping jacks
10 Russian DB swings
10 push-ups
10 air squats
SKILL/STRENGTH:
Build to a heavy 1-rep double-DB power snatch
WOD: 3 rounds for time
90 air squats
30 single-dumbbell swings to eye level (15-50)
10 double-dumbbell power snatches (15-50)
STRETCHING:
1:00 couch stretch/side
1:00 double-forearm stretch
| 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 | |
|
