WOD
 | Fri, Mar 22 2024 |  |
| CrossFit 20240322 | Bar Muscle Up Class W3S7 | Home WOD 20240320 | Whole Foods Challenge |
CrossFit 20240322
(Time, Rx2, Rx3)
WARM-UP | 8:00
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
5 GHD back extensions
– Rest as needed
WOD REVIEW & WARM-UP
Partner WOD Friday!: 3 rounds for time
60 synchronized walking lunges
40 double-unders
40 GHD sit-ups
– Perform the lunges and double-unders together
– Split the GHD sit-up reps with one partner working at a time
Rx2 double-under attempts (count all attempts), GHD to parallel or weighted sit-ups (20/14)
Rx3 single unders, ab-mat sit-ups
INTENDED STIMULUS
12:00-15:00
Walking lunges in under 1:30
Double-unders in under 1:00
GHD sit-ups in 2 sets or less in under 1:15
STRETCHING:
1:00 couch stretch/leg
1:00 runner's stretch/leg
:30 cobra stretch
:30 thread the needle/arm
| 0% |  | |  | 0% |
| 1st | 13:00 Rx2 | Amelia Fri, Mar 22, 2024 | | 2nd | 13:31 Rx2 | Tracy L Fri, Mar 22, 2024 | | 1st | 20:52 Rx2 | Josh Fri, Mar 22, 2024
Coach C Fri, Mar 22, 2024 | | 2nd | 21:27 Rx2 | Patrick Fri, Mar 22, 2024 |
| Amelia | 13:00 Rx2 | | | Tracy L | 13:31 Rx2 | | | Tricia | 16:54 Rx2 | Gatrish | | Coach C | 20:52 Rx2 | | | Josh | 20:52 Rx2 | | | Marcus | 21:27 Rx2 | | | Patrick | 21:27 Rx2 | | | Alice | 12:55 Rx3 | | | Brooklyn | 13:00 Rx3 | | | Lisa | 14:59 Rx3 | | | Gayle | 16:54 Rx3 | Gatrish |
|
Bar Muscle Up Class W3S7
(Check In)
200m walk/jog
10 pvc pass throughs
10 Kip swings
10 push-ups to down dog
4 sets of 10: laying lat broomstick drill to hollow body
12 minutes: box straight arm pulls (land in dip)
4 rounds alternating between:
-max banded strict pull-ups
-max box dips
2 minutes: plank to press
| 0% | | | | 0% |
|
Home WOD 20240320
(Rounds)
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: AMRAP x 12mins
50m dumbbell farmers carry (15-50)
100m run
10 dumbbell renegade rows
– Use two dumbbells
STRETCHING:
:45 scorpion stretch/side
:45 lacrosse ball upper back/side
:45 table top stretch
| 0% | | | | 0% |
|
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 | |
|
