WOD
 | Tue, Mar 26 2024 |  |
| CrossFit 20240326 | Home WOD 20240326 | Whole Foods Challenge |
CrossFit 20240326
(Reps, Rx2, Rx3)
WARM-UP:
200m walk
3 sets:
Row, bike or jump
:30 easy pace
:20 moderate pace
:10 fast pace
3 sets:
5 elbow-to-instep/leg
:30 goblet hold good mornings
10 alternating goblet hold reverse lunges
10 alternating single-leg toe touches
– Use one dumbbell
1 set:
5 x shuttle runs
– 1 run is 25 feet out/25 feet back
SKILL /STRENGTH: 4 sets
:20 V-ups
:10 rest
:20 flutter kicks
:10 rest
WOD: AMRAP x 10mins
10 double-DB box step-overs (35/20) (20/24 in)
5 shuttle runs
– 1 shuttle run = 25 ft down/25 ft back
Rx2 15/10
Rx3 10 box step-overs (12/20 in)
INTENDED STIMULUS
5 rounds or more
Dumbbell box step-overs in 1:30 or less
Shuttle runs in :45 or less
STRETCHING: 2 sets
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right
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| 1st | 105 Rx | Coach E Tue, Mar 26, 2024 | | 2nd | 103 Rx | Amelia Tue, Mar 26, 2024 | | 3rd | 93 Rx | Coach A Tue, Mar 26, 2024 | | 1st | 100 Rx | Joe K Tue, Mar 26, 2024 | | 2nd | 74.5 Rx | Coach J Tue, Mar 26, 2024 | | 3rd | 103 Rx2 | Aaron D Tue, Mar 26, 2024 |
| Katie A | 123 Rx | | | Coach E | 105 Rx | | | Amelia | 103 Rx | | | Carsyn | 103 Rx | | | Joe K | 100 Rx | | | Coach A | 93 Rx | | | Marcus | 80 Rx | | | Coach J | 74.5 Rx | | | Maddy | 104 Rx2 | 15# | | Aaron D | 103 Rx2 | | | Tracy L | 100 Rx2 | | | Chloe | 92 Rx2 | | | Tricia | 80 Rx2 | | | Sheridan | 13 Rx2 | | | Brook | 135 Rx3 | | | Tracy B | 100 Rx3 | | | Wake | 105 | 5# | | Daniel O | 85 | scaled |
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Home WOD 20240326
(Reps)
WARM-UP:
200m walk
3 sets:
Row, bike or jump
:30 easy pace
:20 moderate pace
:10 fast pace
3 sets:
5 elbow-to-instep/leg
:30 goblet hold good mornings
10 alternating goblet hold reverse lunges
10 alternating single-leg toe touches
– Use one dumbbell
1 set:
5 x shuttle runs
– 1 run is 25 feet out/25 feet back
SKILL /STRENGTH: 4 sets
:20 V-ups
:10 rest
:20 flutter kicks
:10 rest
WOD: AMRAP x 10mins
10 dumbbell step-ups or walking lunges (10-35)
5 shuttle runs
– 1 shuttle run = 25 feet down/25 feet back.
– Use two dumbbells, held at the sides in a farmers carry
STRETCHING: 2 sets
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right
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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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