WOD
 | Mon, Mar 18 2024 |  |
| CrossFit 20240318 | Home WOD 20240318 | Upper Body Strength 20240318 | Whole Foods Challenge |
CrossFit 20240318
(Time, Rx2, Rx3)
WARM-UP:
200m walk
:30 hops to a plate
:30 mountain climbers
:30 up-downs to a plate
:30 step-back lunges
:30 plate ground-to-overheads
5 inchworms + 1 push-up/each
10 good mornings
3 partial range of motion wall walks
10 staggered stance good mornings/leg
:30 wall-facing handstand hold
10 Kang squats
3 wall walks
WOD WARM-UP: 3 sets
8 deadlifts
– Build to your workout weight
For time:
20-18-16-14-12-10-8-6-4-2
Deadlifts (115/85)
2 wall walks between each set
Rx2 95/65, 2 partial wall walks
Rx3 75/55, 6 stink bugs between each set
INTENDED STIMULUS
6:00-12:00
Light deadlift load for unbroken sets every round
Each set of wall walks in :30 or less
Quick transitions back to the deadlifts
STRETCHING: 2 sets
:30 Samson stretch/side
:30 elevated pigeon stretch/side
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| 1st | 8:15 Rx2 | Amelia Mon, Mar 18, 2024 | | 2nd | 10:39 Rx2 | Julie A Mon, Mar 18, 2024 | | 1st | 10:15 Rx | Coach C Mon, Mar 18, 2024 | | 2nd | 11:43 Rx | Josh Mon, Mar 18, 2024 | | 3rd | 15:15 Rx | James H Mon, Mar 18, 2024 |
| Coach C | 10:15 Rx | | | Marcus | 10:34 Rx | | | Maddy | 11:05 Rx | | | Josh | 11:43 Rx | | | James H | 15:15 Rx | | | Carsyn | 8:08 Rx2 | | | Amelia | 8:15 Rx2 | | | Tricia | 9:59 Rx2 | 85# | | Sven | 10:00 Rx2 | | | Nickolas | 10:15 Rx2 | | | Tony | 10:25 Rx2 | | | Julie A | 10:39 Rx2 | | | Carlos | 15:21 Rx2 | | | Brooklyn | 8:58 | 15# | | Gayle | 10 mins | 5 rounds | | Alice | 12:00 | Running | | Lisa | 15:00 | 24.3 open workout |
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Home WOD 20240318
(Time)
WARM-UP:
200m walk
:30 hops to a plate
:30 mountain climbers
:30 up-downs to a plate
:30 step-back lunges
:30 plate ground-to-overheads
5 inchworms + 1 push-up/each
10 good mornings
3 partial range of motion wall walks
10 staggered stance good mornings/leg
:30 wall-facing handstand hold
10 Kang squats
3 wall walks
WOD WARM-UP: 3 sets
8 Dumbbell deadlifts
– Build to your workout weight
WOD: For time
20-18-16-14-12-10-8-6-4-2
Dumbbell deadlifts (15-50)
– Complete 2 wall walks, 2 partial wall walks, or 6 sting bugs between each set
– Use two dumbbells
STRETCHING: 2 sets
:30 Samson stretch/side
:30 elevated pigeon stretch/side
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Upper Body Strength 20240318
(Check In)
Warmup:
2-minute cardio
then 2 rounds:
-:15 shoulder rotations - forward
-:15 shoulder rotations - backward
-:15 cross-body arm swings
-:15 chest stretch on rig
-10 push-ups
-10 scapular push-ups
-10 glute bridge
Bench press:
-9 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)
-10-12 hand release push ups x 3 sets
Stretching:
-1 minute child's pose
-1 minute tricep stretch
| 0% | | | | 0% |
| Marcus | Yes | | | Nickolas | Yes | | | Tricia | Yes | | | Tony | Yes | | | Coach A | Yes | | | Joe S | Yes | | | Sheridan | Yes | | | Aaron D | Yes | | | Coach J | 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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