WOD
 | Thu, Apr 4 2024 |  |
| CrossFit 20240404 | Max Freestanding Handstand | Squat Program 20240404 | Back Squat Max | Home WOD 20240404 | April Ab Challenge |
CrossFit 20240404
(Time, Rx2, Rx3)
WARM-UP:
200m walk
3 sets:
2:00 Bike or Row
10 alternating Samson lunge stretch
10 alternating single-leg V-ups
:30 Superman hold
10 alternating plank reach throughs
SKILL/STRENGTH: Max Freestanding Handstand
WOD WARM-UP
WOD: For time
3 rounds:
25 knees-to-elbows
1200/1000m Bike OR 750/600m Row OR 600/500m Run OR 300/250m Ruck
Rx2 knees-to-armpits
Rx3 hanging knee raises, 800/600 OR 500/400 OR 300/250 OR 150/100 ruck
INTENDED STIMULUS
12:00-16:00
Knees-to-elbows in 1:30 or less
Cardio in 4:00 or less
STRETCHING: 2 sets
:30 couch stretch/side
:30 doorway pec stretch/side
| 0% |  | |  | 0% |
| 1st | 12:24 Rx2 | Coach A Thu, Apr 4, 2024 | | 2nd | 12:38 Rx3 | Tracy L Thu, Apr 4, 2024 | | 3rd | 14:26 Rx3 | Natalie Thu, Apr 4, 2024 | | 1st | 14:03 Rx | Coach J Thu, Apr 4, 2024 | | 2nd | 14:35 Rx2 | Matt Thu, Apr 4, 2024 | | 3rd | 11:20 Rx3 | Coach C Thu, Apr 4, 2024 |
| Coach J | 14:03 Rx | | | Coach A | 12:24 Rx2 | | | Tracy B | 12:42 Rx2 | | | Carsyn | 12:43 Rx2 | | | Matt | 14:35 Rx2 | | | Brook | 5:45 Rx3 | | | Wake | 6:46 Rx3 | | | Coach C | 11:20 Rx3 | Rx distance | | Tracy L | 12:38 Rx3 | Rx distance | | Natalie | 14:26 Rx3 | Rx distance | | Sven | 0:00 Rx3 | |
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Max Freestanding Handstand
(Max Time,  Gymnastics)
Maximum Number of Seconds Spent in Freestanding Handstand
| 0% | | | | 0% |
Planned: Thu,Nov14,2024 Thu,Apr4,2024 Fri,Sep18,2020 Thu,Jan24,2019 Mon,Apr10,2017| 1st | 6 Rx | Natalie Thu, Apr 4, 2024 | | 2nd | 5 Rx | Coach A Thu, Apr 4, 2024 | | 3rd | 3 Rx | Tracy L Thu, Apr 4, 2024 | | 1st | 12 Rx | Coach J Thu, Apr 4, 2024 | | 2nd | 4 Rx | Matt Thu, Apr 4, 2024 |
| 1st | 0:08 Rx | Coach E Fri, Aug 16, 2024 | | 2nd | 6 Rx | Natalie Thu, Apr 4, 2024 | | 3rd | 5 Rx | Coach A Thu, Apr 4, 2024
Coach B Thu, Jan 24, 2019 | | 1st | 33 Rx | Joey P Mon, Apr 10, 2017 | | 2nd | 18 Rx | Coach J Thu, Nov 14, 2024 | | 3rd | 4 Rx | Matt Thu, Apr 4, 2024 |
| Coach J | 12 Rx | | | Carsyn | 8 Rx | | | Natalie | 6 Rx | 2nd | | Coach A | 5 Rx | 3rd | | Tracy B | 4 Rx | | | Sven | 4 Rx | | | Matt | 4 Rx | 3rd | | Wake | 3.5 Rx | | | Brook | 3.5 Rx | | | Tracy L | 3 Rx | 4th |
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Squat Program 20240404
(Check In)
Warmup
Back Squat
- 1 x 5 @ 70%
- 1 x 5 @ 80%
- 1 x 3 @ 85%
- 1 x 2 @ 90%
- 1 x 1 @ 100%
Front Squat
- 1 x 5 @ 65%
- 1 x 4 @ 75%
- 1 x 4 @ 80%
- 1 x 4 @ 85%
Stretch
| 0% | | | | 0% |
| Coach C | Yes | | | Coach A | Yes | | | Coach E | Yes | | | Sheridan | Yes | | | Joe K | Yes | |
|
Back Squat Max
(Weight, Squats)
Find Your 1 Rep Max Back Squat Weight
| 100% | | | | 0% |
Planned: Sat,Jan3,2026 Mon,Aug26,2024 Thu,May30,2024 Thu,Apr4,2024 Sun,Dec31,2023 Mon,Dec18,2023 Wed,Aug9,2023 Sat,Jun3,2023 Fri,Dec9,2022 Wed,Nov23,2022 Thu,Oct27,2022 Sat,Jul30,2022| 1st | 220 Rx | Coach A Thu, Apr 4, 2024 | | 2nd | 215 Rx | Nicole Sat, Jan 3, 2026 | | 3rd | 200 Rx | Coach E Mon, Dec 18, 2023 | | 1st | 395 Rx | Coach C Sun, Dec 31, 2023 | | 2nd | 355 Rx | Perry Tue, Feb 5, 2019 | | 3rd | 335 Rx | Brandon Sat, Jan 3, 2026 |
| Coach C | 385 Rx | | | Joe K | 320 Rx | 4th | | Coach A | 220 Rx | 1st |
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Home WOD 20240404
(Time)
WARM-UP:
200m walk
10 alternating toy soldiers
10 alternating shoo-the-turtle
100m jog
10 push-ups
10 alternating cross-body arm stretches
10 scap push-ups
100m run
10 push-ups
WOD:
From 0:00-10:00:
For time:
1,600m run
(1600/2000m row OR 3500/5000m Bike OR 800m ruck)
10:00-20:00:
Take two attempts at a max set of unbroken push-ups
– Rest 2:00 between attempts
STRETCHING:
1:00 banded shoulder stretches/arm
1:00 couch stretch/leg
| 0% | | | | 0% |
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April Ab Challenge
Apr 1, 2024 - Apr 30, 2024 (Individual Goal 600) 
Work on those Obliques by performing 600 (or more) Russian Twists in the month of April (20 per day).
Go for the gusto and try to reach 1500 (50 per day)
Here is a quick example of the Russian Twist...
https://www.youtube.com/watch?v=VfWoNC-NMII&pp=ygUVcnVzc2lhbiB0d2lzdCB3b2RzdGFy
Too easy? perform it with a weight in your hands
| Donna | | | Tracy L | | | Coach J | | | Amelia | | | Sheridan | | | Matt | | | Phil | | | Alice | | | Coach A | | | Coach E | | | Coach C | | | Brooklyn | |
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