WOD
 | Fri, Mar 29 2024 |  |
| CrossFit 20240329 | Home WOD 20240329 | Max Weighted Pullup | Whole Foods Challenge |
CrossFit 20240329
(Reps, Rx2, Rx3)
WARM-UP:
200m walk
2 sets:
200m row, bike, or jump
10 arm swings across
10 arm swings overhead
10 torso twists
20 scap pull-ups
:30 jumping jacks
:30 up-downs
:30 burpees
SKILL/STRENGTH: Accumulate
20 weighted pull-ups
PARTNER WOD FRIDAY!: AMRAP x 16mins
20 burpees
4 rope climbs (15 ft)
– One partner moves at a time; split the reps as needed
Rx2 4 rope climbs (12 ft)
Rx3 4 rope lowers
INTENDED STIMULUS
4 or more rounds
Burpees in 1:30 or less
Rope climbs in 2:00 or less
If able to easily perform rope climbs in 1:00 or less per round, consider modifying to 2-4 legless rope climbs
STRETCHING: 3 sets:
:20 doorway pec stretch/side
10 PVC pass throughs
| 0% |  | |  | 0% |
| Coach E | 143 Rx | | | Marcus | 211.5 Rx2 | Eminem | | Maddy | 211.5 Rx3 | Eminem | | Coach C | 190 Rx3 | Chale | | Gayle | 190 Rx3 | Chale | | Lisa | 189 Rx3 | | | Phil | 189 Rx3 | Up-downs | | Joe K | 143 Rx3 | 3 rope climbs | | Alice | 150 | GHDs & rope climbs |
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Home WOD 20240329
(Reps)
WARM-UP:
200m walk
2 sets:
200m row, bike, or jump
10 arm swings across
10 arm swings overhead
10 torso twists
20 scap push-ups
:30 jumping jacks
:30 up-downs
:30 burpees
PARTNER WOD FRIDAY!: AMRAP x 16mins
20 burpees
100m single-arm dumbbell overhead carry
100m single-arm dumbbell suitcase carry
– Split the burpee reps with one person working at a time
– Complete the carries together with one person carrying overhead and the other in the suitcase position
– Switch positions as needed at any point during the 100m carry each round
– Don't have a partner, try WOD on your own!
STRETCHING: 3 sets:
:20 doorway pec stretch/side
10 PVC pass throughs
| 0% | | | | 0% |
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Max Weighted Pullup
(Weight,  Pullups and MUs)
Maximum Weighted Pullup
Record additional weight used on 1RM pullup
| 0% | | | | 0% |
Planned: Thu,Apr11,2024 Fri,Mar29,2024 Fri,Dec17,2021 Fri,Jan3,2020 Thu,Jan19,2017| 1st | 20 Rx | Coach E Fri, Mar 29, 2024 | | 1st | 45 Rx | Coach C Fri, Mar 29, 2024
Joe K Fri, Mar 29, 2024 |
| 1st | 30 Rx | Coach E Thu, Jun 5, 2025 | | 2nd | 10 Rx | Coach B Wed, Jul 26, 2023 | | 1st | 75# Rx | Coach J Thu, Jan 19, 2017 | | 2nd | 60 Rx | James H Tue, Apr 25, 2023 | | 3rd | 45 Rx | Coach C Fri, Mar 29, 2024
Joe K Fri, Mar 29, 2024 |
| Marcus | 65 Rx | | | Joe K | 45 Rx | 3rd | | Coach C | 45 Rx | 3rd | | Coach E | 20 Rx | |
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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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