WOD
 | Fri, Apr 5 2024 |  |
| CrossFit 20240405 | Home WOD 20240405 | April Ab Challenge |
CrossFit 20240405
(Time, Rx2, Rx3)
WARM-UP:
200m walk
:30 single-unders
:30 single-under jog in place
:30 single-under jump front to back
:30 single-under jump side to side
:30 single-under left leg
:30 single-under right leg
:30 double-unders or attempts
2 sets:
:30 Samson stretch/side
:30 band pull-aparts
:30 calf stretch/side
WOD WARM-UP
PARTNER WOD FRIDAY!: For time
4 rounds:
30 synchronized walking lunges
50 hang power snatches (75/55)
100 double-unders
– Split the snatches and double-under reps with one partner working at a time
Rx2 65/45, 100 double-under attempts (count all attempts)
Rx3 45/35, single-unders
INTENDED STIMULUS
17:00-23:00
Lunges in 1:30 or less
Snatches in 2:30 or less
Double-unders in 1:30 or less
STRETCHING:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
| 0% |  | |  | 0% |
| Coach C | 23:47 Rx2 | 75# | | Tony | 23:47 Rx2 | | | Josh | 28:31 Rx2 | | | Daniel O | 30:07 Rx2 | Jessoanie | | Joanie | 30:07 Rx2 | Jessoanie | | Lisa | 22:52 Rx3 | | | Marcus | 24:36 Rx3 | Weightless bros | | Wayne | 28:31 Rx3 | 75# | | Alice | 11:53 | GHDs | | Phil | 22:52 | Lateral hops | | Gayle | Unknown | 15# | | Patrick | Timeless bros Rx3 | Weightless bros |
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Home WOD 20240405
(Time)
WARM-UP:
200m walk
:30 single-unders
:30 single-under jog in place
:30 single-under jump front to back
:30 single-under jump side to side
:30 single-under left leg
:30 single-under right leg
:30 double-unders or attempts
1 set:
:30 Samson stretch/side
:30 band pull-aparts
:30 calf stretch/side
WOD WARM-UP
PARTNER WOD FRIDAY! (or do the WOD on your own!): For time
4 rounds:
30 synchronized walking lunges
50 alternating dumbbell hang power snatches (15-50)
100 double-unders, attempts, or singles
– Split the snatches and double-under reps with one partner working at a time
– Use one dumbbell
STRETCHING:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
| 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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