WOD
 | Thu, Mar 14 2024 |  |
| CrossFit 20240314 | Squat Program 20240314 | Home WOD 20240314 | Whole Foods Challenge |
CrossFit 20240314
(Time, Rx2, Rx3)
WARM-UP:
200m walk
On an 8:00 clock:
Partner 1 | 100m run + 50-ft bear crawl
Partner 2 |
1) Samson lunges
2) box step-ups
3) box-elevated push-ups
4) hollow rocks
SKILL/STRENGTH: Accumulate
3:00 Superman hold
– Perform on the floor or a GHD
WOD WARM-UP
WOD: For time
25-20-15-10-5 reps
Box jumps (24/20)
Sit-ups
Ring dips
Rx2 Jumping ring dips
Rx 3 Box jumps or step-ups (20/12), Foot-assisted ring dips
INTENDED STIMULUS
10:00-15:00
15 or more each of box jumps and sit-ups per minute
Sets of 4 or more dips at a time
Complete the first round in 6:00 or faster
STRETCHING: 2 sets
:30 cobra stretch
:30 couch stretch/side
:30 scorpion stretch/side
| 0% |  | |  | 0% |
| 1st | 15:15 Rx2 | Natalie Thu, Mar 14, 2024 | | 2nd | 11:06 Rx3 | Coach A Thu, Mar 14, 2024 | | 3rd | 11:50 Rx3 | Tracy L Thu, Mar 14, 2024 | | 1st | 11:45 Rx | Coach J Thu, Mar 14, 2024 | | 2nd | 10:55 Rx3 | Coach C Thu, Mar 14, 2024 |
| Coach J | 11:45 Rx | | | Carsyn | 11:12 Rx2 | | | Nickolas | 13:27 Rx2 | | | Natalie | 15:15 Rx2 | | | Tricia | 10:34 Rx3 | | | Coach C | 10:55 Rx3 | 20in Step ups/jumping rings | | Coach A | 11:06 Rx3 | Jumping rings/20in | | Tracy L | 11:50 Rx3 | Jumping rings/20in step ups | | Wayne | 12:02 Rx3 | 24 in | | Joanie | 12:49 Rx3 | 20 in | | Maddy | 12:51 Rx3 | 20 in Box jumps |
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Squat Program 20240314
(Check In)
Warmup
Back Squat
- 1 x 6 @ 65%
- 1 x 6 @ 75%
- 2 x 6 @ 80%
Front Squat
- 1 x 5 @ 60%
- 1 x 5 @ 65%
- 2 x 5 @ 70%
Stretch
| 0% | | | | 0% |
| Coach C | Yes | | | Nickolas | Yes | | | Joe S | Yes | | | Erandi | Yes | | | Sheridan | Yes | | | Aaron D | Yes | | | Tony | Yes | |
|
Home WOD 20240314
(Time)
WARM-UP:
200m walk
On an 8:00 clock:
Partner 1 | 100m run + 50-ft bear crawl
Partner 2 |
1) Samson lunges
2) box step-ups
3) box-elevated push-ups
4) hollow rocks
SKILL/STRENGTH: Accumulate
3:00 Superman hold
WOD: For time
25-20-15-10-5 reps
Object jump-overs (24/20)
Sit-ups
Hand-release push-ups
STRETCHING: 2 sets
:30 cobra stretch
:30 couch stretch/side
:30 scorpion stretch/side
| 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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