WOD
 | Fri, Mar 15 2024 |  |
 | Gymversary: Donna(1) |
| CrossFit Open 24.3 | Home WOD 20240315 | Whole Foods Challenge |
CrossFit Open 24.3
(Reps, Rx+, Rx2, Rx3,  CrossFit Events)
CrossFit Open 24.3
5 Rounds
- 10 Thrusters
- 10 C2B Pullups
1 min Rest, then
5 Rounds
- 7 Thrusters
- 7 Bar Muscle Ups
(15 Min Time Cap)
Rx+ (16-54) - 95/65 first set, 135/95 second set
Rx Masters (55+) - 65/45 & Pullups first set, 95/65 & C2B Pullups second set
Rx2 (Scaled) - 65/45 & jumping C2B first set, 95/65 & Pullups second set
Rx3 (Scaled Masters) - 55/35 & jumping C2B first set, 65/45 & Pullups second set
Other:
Teens (14-15) - 65/45 first set, 95/65 second set
Scaled Teens - same as Scaled Masters
If workout is completed within timecap then enter score as 170 and note the time completed in the comments.
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| 1st | 76 Rx+ | Coach B Fri, Mar 15, 2024 | | 2nd | 10 Rx+ | Tracy L Fri, Mar 15, 2024
Coach A Fri, Mar 15, 2024
Erandi Fri, Mar 15, 2024
Amelia Fri, Mar 15, 2024 | | 3rd | 100 Rx | Donna Fri, Mar 15, 2024 | | 1st | 109 Rx+ | Joey P Fri, Mar 15, 2024 | | 2nd | 90 Rx+ | Josh Fri, Mar 15, 2024 | | 3rd | 50 Rx+ | Matt Fri, Mar 15, 2024 |
| Joey P | 109 Rx+ | 1st | | Josh | 90 Rx+ | 2nd | | Marcus | 86 Rx+ | | | Coach B | 76 Rx+ | 1st | | Matt | 50 Rx+ | 3rd | | Carsyn | 17 Rx+ | | | Amelia | 10 Rx+ | 2nd | | Erandi | 10 Rx+ | 2nd | | Coach A | 10 Rx+ | 2nd | | Tracy L | 10 Rx+ | 2nd | | Donna | 100 Rx | 3rd | | Patrick | 60 Rx | 4th Teens | | Daniel O | 80 Rx2 | estimated |
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Home WOD 20240315
(Time)
WARM-UP:
200m walk
100m run, slow
:30 alternating hamstring scoops
100m run, moderate
:30 alternating scorpion stretch/leg
100m run fast
:30 good mornings
WOD: For time
100 unweighted step-ups (20 in)
400m run
75 unweighted step-ups
400m run
50 unweighted step-ups
400m run
25 unweighted step-ups
400m run
STRETCHING: 2 sets
:30 child’s pose
:15-:30 Samson stretch/leg
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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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