WOD
 | Mon, Mar 25 2024 |  |
 | Gymversary: Coach E(8) |
| CrossFit 20240325 | JACKIE | Upper Body Strength 20240324 | Home WOD 20240325 | Whole Foods Challenge |
CrossFit 20240325
(No Results Tracked)
WARM-UP:
200m walk
3 sets:
200m row
5 wall squats
5 scap pull-ups
10 alternating plank shoulder taps
5 kip swings
SKILL/STRENGTH: EMOTM x 8mins
2 push presses
– Build to a heavy set of 2 reps
ROW TEST | 4:00
Athletes perform a 1-minute row test at a sustainable pace (24-27 spm)
Athletes who cannot complete 250 meters in less than 1:15 should reduce workout distance to 750 meters, or less if needed
JACKIE BENCHMARK WOD: For time
1000m row
50 thrusters (45/35)
30 pull-ups
Rx2 1000m row, 30 thrusters (45/35), 15 pull-ups
Rx3 750m row, 30 thrusters (PVC pipe), 15 ring rows
(record results in other tab)
INTENDED STIMULUS
Classic CrossFit benchmark workout Jackie
8:00-14:00; advanced athletes sub-6:00
Row in 5:00 or faster
Thrusters in 3:00 or less
At least 5 unbroken pull-ups at a time
STRETCHING:
1:00 banded shoulder series stretches/arm
| 0% |  | |  | 0% |
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JACKIE
(Time, Rx2, Rx3)
For time:
1000m Row
50 Thrusters 45/35
30 Pull-Ups
Rx2 - 1000m row, 30 thrusters (45/35), 15 pull-ups
Rx3 - 750m row, 30 thrusters (PVC pipe), 15 ring rows
| 0% | | | | 0% |
| 1st | 7:39 Rx3 | Julie A Mon, Mar 25, 2024 | | 2nd | 10:51 Rx3 | Amelia Mon, Mar 25, 2024 | | 1st | 11:22 Rx | Josh Mon, Mar 25, 2024 | | 2nd | 11:57 Rx | Coach C Mon, Mar 25, 2024 | | 3rd | 12:00 Rx | James H Mon, Mar 25, 2024 |
| 1st | 15:25 Rx2 | Coach B Tue, May 1, 2018 | | 2nd | 7:39 Rx3 | Julie A Mon, Mar 25, 2024 | | 3rd | 10:51 Rx3 | Amelia Mon, Mar 25, 2024 | | 1st | 7:51 Rx | Coach J Sat, May 14, 2016 | | 2nd | 11:22 Rx | Josh Mon, Mar 25, 2024 | | 3rd | 11:57 Rx | Coach C Mon, Mar 25, 2024 |
| Josh | 11:22 Rx | | | Coach C | 11:57 Rx | | | James H | 12:00 Rx | | | Marcus | 12:17 Rx | | | Daniel O | 13:25 Rx | | | Maddy | 7:55 Rx2 | 50 thrusters | | Gayle | 7:01 Rx3 | | | Joanie | 7:03 Rx3 | | | Julie A | 7:39 Rx3 | | | Carlos | 9:38 Rx3 | | | Lisa | 10:46 Rx3 | Rx reps, 15# | | Amelia | 10:51 Rx3 | Rx reps | | Alice | 7:23 | RxA |
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Upper Body Strength 20240324
(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 band pull-apart
-10 band face pulls
-10 push-ups
-10 scapular push-ups
-10 glute bridge
Bench press:
-8 reps x 3 sets @ 75%
Superset #1: 10 reps x 3 sets
-standing barbell curl
-standing strict press
Superset #2: 10 reps x 3 sets
-push-ups
-pull-ups
Finisher:
Sally bicep curls with an empty barbell
Stretching:
-:60 childs pose
-:60 alternating scorpion stretch
-Back and lat foam roll
| 0% | | | | 0% |
| Marcus | Yes | | | Coach J | Yes | | | Coach A | Yes | | | Carsyn | Yes | | | Matt | Yes | | | Sven | Yes | |
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Home WOD 20240325
(Time)
WARM-UP:
200m walk
3 sets:
200m run
5 wall squats
5 scap push-ups
10 alternating plank shoulder taps
5 hollow rocks
SKILL/STRENGTH: EMOTM x 8mins
2 dumbbell push presses
– Build to a heavy set of 2 reps
WOD: For time
1000m run
50 single-dumbbell thrusters (15-50)
15 left-arm dumbbell hang power cleans
15 right-arm dumbbell hang power cleans
– Use two hands for the single-dumbbell thruster
STRETCHING:
1:00 banded shoulder series stretches/arm
| 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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