WOD
 | Mon, Mar 11 2024 |  |
 | Gymversary: Joey P(8) |
| CrossFit 20240511 | Home WOD 20240311 | Upper Body Strength 20240311 | Other Results | Whole Foods Challenge |
CrossFit 20240511
(Rounds, Rx2, Rx3)
WARM-UP:
200m walk
10 alternating Spiderman stretches
10 med-ball deadlifts
10 alternating plank reach-throughs
10 med-ball shoulder presses
10 alternating med-ball overhead lunges
10 push-ups to down dog
10 med-ball front squats
10 up-downs
5 wall-balls
10 lateral hops over the med ball
5 wall-balls
10 lateral hops over the med ball
5 wall-balls
WOD WARM-UP: 2 sets (per partner)
5 sumo deadlift high pulls
5 wall-balls
– Build to workout load
PARTNER WOD!: AMRAP x 20mins
10 sumo deadlift high pulls (75/55)
10 wall-balls (20/14) (11/10 ft)
– Each partner completes a full round before switching
Rx2 65/45, 14/10
Rx3 55/35, 10/8 (10/9 ft)
INTENDED STIMULUS
At least 1 round per minute
Unbroken sumo deadlift high pulls
Wall-ball shots in 1-2 sets to a higher target than usual
STRETCHING:
200m recovery walk
1:00 couch stretch/leg
| 0% |  | |  | 0% |
| Amelia | 21.2 Rx | B2+A | | Katie A | 18.6 Rx | Dokatr | | Marcus | 17.6 Rx | Team Good Guys | | Coach C | 17.6 Rx | Team Good Guys | | Daniel O | 14.75 Rx | Joanesse | | Nickolas | 14.65 Rx | w/ Kevin | | Donna | 18.6 Rx2 | Katie & Trish 55# Partner WOD | | Tricia | 18.6 Rx2 | Dokatr | | Joanie | 14.75 Rx2 | Joanesse | | Coach B | 21.2 Rx3 | B2+A | | Lisa | 16 Rx3 | Team Lisa | | Alice | 16 Rx3 | Alone | | Gayle | 16 Rx3 | Alone | | Brooklyn | 21.2 | B2+A |
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Home WOD 20240311
(Reps)
WARM-UP:
200m walk
10 alternating Spiderman stretches
10 dumbbell deadlifts
10 alternating plank reach-throughs
10 dumbbell shoulder presses
10 alternating dumbbell overhead lunges
10 push-ups to down dog
10 dumbbell front squats
10 up-downs
5 dumbbell thrusters
10 lateral hops over the dumbbell
5 dumbbell thrusters
10 lateral hops over the dumbbell
5 dumbbell thrusters
WOD WARM-UP: 2 sets
5 DB sumo deadlift high pulls /arm
5 single-DB thrusters
– Build to workout load
WOD: AMRAP x 10mins
15 left-arm dumbbell sumo deadlift high pulls (15-50)
5 right-arm dumbbell sumo deadlift high pulls
10 single-dumbbell thrusters (15-50)
STRETCHING:
200m recovery walk
1:00 couch stretch/leg
| 0% | | | | 0% |
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Upper Body Strength 20240311
(Check In)
10 alternating scorpion stretch
2-minute cardio
:30 shoulder rotations - forward
:30 shoulder rotations - backward
:30 cross-body arm swings
:30 chest stretch on rig
15 push-ups
15 scapular push-ups
Bench press:
-8, 3 second eccentric pause reps x 3 sets @ 70%
Accessories:
-10-12 reps x 3 sets dumbbell flyes (slow & light-moderate)
8-10 reps x 3 sets overhead tricep extension (moderate-heavy)
8-10 reps x 3 sets single arm dumbbell rows (moderate-heavy)
15-20 reps x 3 sets band pull aparts
Stretching:
-1 minute child's pose
-1 minute tricep stretch
| 0% | | | | 0% |
| Carsyn | Yes | | | Matt | Yes | | | Coach A | Yes | | | Tony | Yes | | | Coach J | Yes | | | Aaron D | Yes | | | Joe S | Yes | | | Sven | Yes | | | Nickolas | Yes | | | Tricia | Yes | | | Marcus | Yes | |
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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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