WOD
 | Thu, Mar 28 2024 |  |
| CrossFit 20240328 | 1 Minute MAX Tire Flips | Squat Program 20240328 | Home WOD 20240328 | Whole Foods Challenge |
CrossFit 20240328
(Time, Rx2, Rx3)
WARM-UP:
200m walk
10 arm swings across
10 alternating arm swings overhead
10 arm swings across
10 arm swings overhead
10 torso twists
10 toe touches
5 inchworms
5 knee push-ups
10 hollow rocks
5 push-ups
10 tuck-ups
5 pike push-ups
10 V-ups
10 alternating Spiderman stretches
10 scap push-ups
10 Samson stretch lunges
BENCHMARK: 1:00 tire flip
WOD: For time
50-ft handstand walk
25 toes-to-bar
50-ft handstand walk
50 alternating DB snatches (50/35)
50-ft handstand walk
25 toes-to-bar
50-ft handstand walk
Rx2
24 alternating shoulder taps against the wall
25 knees-to-armpits
24 alternating shoulder taps against the wall
50 alternating DB snatches (35/20)
24 alternating shoulder taps against the wall
25 knees-to-armpits
24 alternating shoulder taps against the wall
Rx3
24 alternating shoulder taps in a plank
15 hanging knee raises
24 alternating shoulder taps in a plank
40 alternating DB snatches (15/10)
24 alternating shoulder taps in a plank
15 hanging knee raises
24 alternating shoulder taps in a plank
INTENDED STIMULUS
10:00-15:00; advanced athletes sub-7:00
Handstand walks in under 1:00 and no less than :25 for those scaling
Complete each toes-to-bar set in under 3:00
Dumbbell loading that allows for sets of 10 or more reps
STRETCHING:
1:00 reach, roll, and lift
1:00 couch stretch /leg
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| Katie A | 8:00 Rx2 | | | Coach A | 8:20 Rx2 | | | Daniel O | 9:23 Rx2 | | | Maddy | 9:27 Rx2 | | | Marcus | 10:37 Rx2 | | | Perry | 4:21 Rx3 | | | Tricia | 4:25 Rx3 | 20# | | Carsyn | 5:31 Rx3 | 20# | | Nickolas | 7:11 Rx3 | | | Coach C | 7:57 Rx3 | Bike | | Coach J | 15:00 | Rx'd. Time capped. All but last 50ft |
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1 Minute MAX Tire Flips
(Reps,  Other Maxes)
Maximum Tire Flips in 1 Minute
200# tire
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Planned: Sat,Nov16,2024 Sat,Aug10,2024 Thu,Mar28,2024 Mon,Apr18,2022 Wed,Feb16,2022 Sun,Nov1,2020 Wed,Apr10,2019 Wed,Apr4,2018 Fri,Jan12,2018| 1st | 19 Rx | Coach E Wed, Feb 16, 2022
Coach B Wed, Apr 10, 2019 | | 2nd | 16 Rx | Amelia Sat, Nov 16, 2024
Coach A Thu, Mar 28, 2024 | | 3rd | 12 Rx | Julie A Sat, Aug 10, 2024 | | 1st | 100 Rx | Coach J Sat, Nov 16, 2024 | | 2nd | 24 Rx | Coach C Thu, Mar 28, 2024
Joey P Fri, Jan 12, 2018 | | 3rd | 23.5 Rx | Joe K Sat, Nov 16, 2024 |
| Coach C | 24 Rx | 2nd | | Marcus | 22 Rx | | | Katie A | 22 Rx | | | Daniel O | 21 Rx | | | Coach J | 21 Rx | | | Nickolas | 17 Rx | | | Maddy | 16 Rx | | | Coach A | 16 Rx | 2nd | | Perry | 14 Rx | | | Carsyn | 13 Rx | | | Tricia | 13 Rx | |
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Squat Program 20240328
(Check In)
Warmup
Back Squat
- 1 x 4 @ 75%
- 3 x 4 @ 80%
Front Squat
- 1 x 5 @ 60%
- 1 x 5 @ 65%
- 2 x 5 @ 70%
Stretch
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Home WOD 20240328
(Time)
WARM-UP:
200m walk
10 arm swings across
10 alternating arm swings overhead
10 arm swings across
10 arm swings overhead
10 torso twists
10 toe touches
5 inchworms
5 knee push-ups
10 hollow rocks
5 push-ups
10 tuck-ups
5 pike push-ups
10 V-ups
10 alternating Spiderman stretches
10 scap push-ups
10 Samson stretch lunges
WOD: For time
50-ft handstand walk OR 24 alternating shoulder taps against wall, OR 24 alternating shoulder taps in high plank
30 V-ups
50-ft handstand walk OR 24 alternating shoulder taps against wall, OR 24 alternating shoulder taps in high plank
50 alternating dumbbell snatches (15-50)
50-ft handstand walk OR 24 alternating shoulder taps against wall, OR 24 alternating shoulder taps in high plank
30 V-ups
50 feet handstand walk OR 24 alternating shoulder taps against wall, OR 24 alternating shoulder taps in high plank
STRETCHING:
1:00 reach, roll, and lift
1:00 couch stretch /leg
| 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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