WOD
 | Tue, Mar 12 2024 |  |
| CrossFit 20240312 | Home WOD 20240312 | Whole Foods Challenge |
CrossFit 20240312
(Time, Rx2, Rx3)
WARM-UP:
200m walk
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, bike, or jump
– Switch after 1 minute
– Rest :30 between sets
2 sets:
5 elbow-to-instep/leg
10 scap pull-ups
10 single-leg toe touches/leg
10 kip swings
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back
SKILL/STRENGTH: Accumulate
30 strict chin-ups, sitting or banded
WOD REVIEW & WARM-UP
WOD: 10 rounds for time
2 bar muscle-ups
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back
Rx2 1 bar muscle-up or 2 jumping bar muscle-ups
Rx3 5 ring rows
INTENDED STIMULUS
6:00-10:00
Unbroken muscle-ups for most rounds
Shuttle runs in :30 or less
STRETCHING:
1:00 banded shoulder stretches/arm
1:00 couch stretch/leg
| 0% |  | |  | 0% |
| 1st | 10:06 Rx2 | Julie A Tue, Mar 12, 2024 | | 2nd | 10:27 Rx2 | Coach E Tue, Mar 12, 2024 | | 3rd | 10:39 Rx2 | Amelia Tue, Mar 12, 2024 | | 1st | 12:46 Rx | Coach J Tue, Mar 12, 2024 | | 2nd | 12:35 Rx2 | Joe S Tue, Mar 12, 2024 | | 3rd | 15:51 Rx2 | James H Tue, Mar 12, 2024 |
| Coach J | 12:46 Rx | | | Brook | 7:38 Rx2 | | | Carsyn | 10:05 Rx2 | | | Julie A | 10:06 Rx2 | | | Coach E | 10:27 Rx2 | | | Tracy B | 10:33 Rx2 | | | Sheridan | 10:37 Rx2 | | | Amelia | 10:39 Rx2 | 11 rnds | | Sven | 10:40 Rx2 | | | Coach A | 12:13 Rx2 | | | Joe S | 12:35 Rx2 | | | Daniel O | 12:39 Rx2 | | | Marcus | 12:40 Rx2 | 175m row / JBMU | | Tony | 13:16 Rx2 | | | Lisa | 15:30 Rx2 | | | James H | 15:51 Rx2 | | | Wake | 8:53 Rx3 | | | Coach C | 10:00 Rx3 | | | Perry | 11:23 Rx3 | Row | | Joanie | 14:23 Rx3 | | | Phil | 14:48 Rx3 | Row |
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Home WOD 20240312
(Time)
WARM-UP:
200m walk
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, bike, or jump
– Switch after 1 minute
– Rest :30 between sets
2 sets:
5 elbow-to-instep/leg
10 scap push-ups
10 single-leg toe touches/leg
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back
SKILL/STRENGTH: Accumulate
2:00 handstand hold
WOD: 10 rounds for time
2 wall walks
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back
STRETCHING:
1:00 banded shoulder stretches/arm
1:00 couch stretch/leg
| 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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