WOD
 | Wed, Mar 20 2024 |  |
| CrossFit 20240320 | 20240320 Bar Muscle Up Class | Gymnastics 20240320 | Home WOD 20240322 | Other Results | Whole Foods Challenge |
CrossFit 20240320
(Rounds, Rx2, Rx3)
WARM-UP:
200m walk
:10 high knees
:10 butt kickers
100m jog
50m single-arm farmers carry/side
:10 high knees
:10 butt kickers
100m run
25m farmers carry/side
:10 high knees
:10 butt kickers
100m hard run
50m farmers carry (fast)
SKILL/STRENGTH: Accumulate
10 Turkish get-ups/arm
– Use a single DB or KB
– Build in load as desired through all 10 reps
WOD WARM-UP
WOD: AMRAP x 12mins
50m double-DB farmers carry (50/35)
100m run
10 chest-to-bar pull-ups
Rx2 35/20, 10 pull-ups
Rx3 20/15, seated or foot assisted pull-ups
INTENDED STIMULUS
5-8+ rounds
Fast triplet with quick transitions and short breaks
Unbroken farmers carry every round
Pull-ups in 1-3 sets
STRETCHING:
:45 scorpion stretch/side
:45 lacrosse ball upper back/side
:45 table top stretch
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| 1st | 6.75 Rx2 | Coach E Wed, Mar 20, 2024 | | 2nd | 6.3 Rx3 | Chloe Wed, Mar 20, 2024 | | 3rd | 5.67 Rx3 | Tracy L Wed, Mar 20, 2024 | | 1st | 5.9 Rx | Coach J Wed, Mar 20, 2024 | | 2nd | 5.33 Rx | Josh Wed, Mar 20, 2024 | | 3rd | 2.7 Rx | Aaron D Wed, Mar 20, 2024 |
| Coach J | 5.9 Rx | | | Josh | 5.33 Rx | | | Aaron D | 2.7 Rx | | | Coach E | 6.75 Rx2 | 35# | | Nickolas | 6.33 Rx2 | | | Joe K | 6.3 Rx2 | 50# | | Marcus | 6.3 Rx2 | | | Daniel O | 5.33 Rx2 | | | Patrick | 8.8 Rx3 | C2B | | Lisa | 6.5 Rx3 | 25# | | Chloe | 6.3 Rx3 | | | Carsyn | 6 Rx3 | 35# | | Maddy | 5.75 Rx3 | 35#} | | Tracy L | 5.67 Rx3 | 35# | | Gayle | 4.9 Rx3 | | | Alice | 8 | Scaled |
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20240320 Bar Muscle Up Class
(Check In)
Warmup: 200m walk
10 PVC pass throughs
10 scap pull-ups
10 scap push-ups
Accumulate 2 minutes in hollow hold on floor
16 min EMOM: strict body weight row and strict push-ups
4x10: kneeling straight arm banded pull down
5 min EMOM: 10 seconds of explosive straight arm kips
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Gymnastics 20240320
(Reps, Rx2)
Warmup (25 Jumping Jacks, 10 Squat Jumps, 25 Jumping Jacks)
- Foam Roll Lats 3-4 mins
- 10 Thoracic Wall Slides @ 2020
- Y`s, T`s and W`s 5-10 in each position
3 Rounds
- Banded Lat Pulldowns 3x10
- 30 Sec Hollow Hold
- 10 Sec Bar Hang
Pullup Test - 3 rounds
- Max Strict Pullups or Max Sticking Point Hold
(2 min rest between rounds)
(record max reps or max time held)
Rx Pullup Count
Rx2 Sticking Point Hold
Handstand Technique
- 10 Back to Wall Donkey Kick
- 60 sec Wall Facing Split Handstand hold
- Frog Stand
Finisher: 3 rounds
- 5 Toe Slide Press Handstand
- 5 Frog Press Pulses
- 20 Banded Face Pulls
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| 1st | 7 Rx | Coach E Wed, Mar 20, 2024 | | 2nd | 3 Rx | Coach B Wed, Mar 20, 2024 | | 3rd | 15 Rx2 | Coach A Wed, Mar 20, 2024 | | 1st | 10 Rx | Joe S Wed, Mar 20, 2024 | | 2nd | 4 Rx | Coach C Wed, Mar 20, 2024 | | 3rd | 2.75 Rx | Matt Wed, Mar 20, 2024 |
| Joe S | 10 Rx | | | Coach E | 7 Rx | | | Marcus | 6.5 Rx | | | Tony | 4.5 Rx | | | Coach C | 4 Rx | | | Coach B | 3 Rx | | | Matt | 2.75 Rx | | | Sheridan | 2 Rx | | | Nickolas | 20 Rx2 | | | Coach A | 15 Rx2 | |
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Home WOD 20240322
(Time)
WARM-UP:
200m walk
2 sets:
50 single-unders (scale to :20)
10 leg swings/leg
10 lateral leg swings/leg
6 alternating Samson stretch lunges
:30 double-unders or practice
10 walking lunge steps
SKILL/STRENGTH: 3 sets
15 Superman pulses
– Rest as needed
WOD WARM-UP: 1 set
20 walking lunge steps
15 double-unders
10 weighted sit-ups
WOD: 3 rounds for time
60 walking lunges
40 double-unders
20 weighted sit-ups (20/15)
STRETCHING:
1:00 couch stretch/leg
1:00 runner's stretch/leg
:30 cobra stretch
:30 thread the needle/arm
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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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