WOD
 | Wed, Mar 13 2024 |  |
| CrossFit 20240313 | Home WOD 20240313 | Whole Foods Challenge |
CrossFit 20240313
(Time, Rx2, Rx3)
WARM-UP:
200m walk
50 single-unders
10 plank up-downs
10 single-arm dumbbell presses/arm
50-ft walking lunges
50 single-unders, faster
10 plank up-downs
5 double-dumbbell shoulder presses (hold for :03 overhead)
25-ft double-dumbbell front rack walking lunges, slow
50 single-unders, fastest
10 plank up-downs
10 double-dumbbell shoulder presses
25-ft double-dumbbell front rack walking lunges, fast
SKILL/STRENGTH: EMOTM x 8mins
:10-:20 handstand hold
WOD: 3 rounds for time
15 DB push presses (45/25)
50-ft DB front rack walking lunges
50 double-unders
– Use two DBs
Rx2 35/20, single-single-doubles (count every attempt)
Rx3 25/15, single-unders
INTENDED STIMULUS
Sprint workout
4:00-8:00
Push presses and lunges unbroken for 1-2 rounds
Double-unders in 1:00 or less
STRETCHING: 2 sets
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
| 0% |  | |  | 0% |
| 1st | 9:17 Rx2 | Coach E Wed, Mar 13, 2024 | | 2nd | 8:25 Rx3 | Julie A Wed, Mar 13, 2024 | | 1st | 10:02 Rx | Joey P Wed, Mar 13, 2024 | | 2nd | 11:02 Rx2 | Josh Wed, Mar 13, 2024 | | 3rd | 11:06 Rx2 | Joe S Wed, Mar 13, 2024 |
| Joey P | 10:02 Rx | | | Marcus | 10:30 Rx | 🦿 | | Maddy | 6:31 Rx2 | | | Coach E | 9:17 Rx2 | 1 round Rx | | Nickolas | 10:04 Rx2 | 30# | | Daniel O | 10:11 Rx2 | | | Josh | 11:02 Rx2 | | | Joe S | 11:06 Rx2 | | | James H | 11:39 Rx2 | | | Julie A | 8:25 Rx3 | | | Lisa | 9:38 Rx3 | | | Coach C | 11:03 Rx3 | 50# | | Alice | 4:03 | Scaled movements | | Gayle | 4:03 | 5# | | Patrick | 10:41 | 20# |
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Home WOD 20240313
(Time)
WARM-UP:
200m walk
50 single-unders
10 plank up-downs
10 single-arm dumbbell presses/arm
50-ft walking lunges
50 single-unders, faster
10 plank up-downs
5 double-dumbbell shoulder presses (hold for :03 overhead)
25-ft double-dumbbell front rack walking lunges, slow
50 single-unders, fastest
10 plank up-downs
10 double-dumbbell shoulder presses
25-ft double-dumbbell front rack walking lunges, fast
SKILL/STRENGTH: EMOTM x 8mins
:10-:20 handstand hold
WOD: 3 rounds for time
15 dumbbell push presses (15-50)
50-ft dumbbell front rack walking lunges
50 double-unders, single-single-doubles (count all attempts), or singles
– Use two dumbbells
STRETCHING: 2 sets
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
| 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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