WOD
 | Mon, Apr 8 2024 |  |
| CrossFit 20240408 | 5 Rep Max Bench Bench Press | Home WOD 20240404 | Max Pushups | Upper Body Strength 20240408 | April Ab Challenge |
CrossFit 20240408
(Time, Rx2, Rx3)
WARM-UP:
200m walk
10 alternating toy soldiers
10 alternating shoo-the-turtle
100m jog
10 alternating cross-body arm stretches
10 scap push-ups
100m run
WOD WARM-UP
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:
Build to a 5-rep-max bench press
Rx2 800m run (800/1000m row OR 1750/2500m Bike OR 400m ruck)
Rx3 600m run (600/800m row OR 1550/2200m Bike OR 300m ruck)
INTENDED STIMULUS
Hard 1-mile run effort followed by a heavy 5-rep bench press
Around 5 sets to build to a heavy 5-rep bench press
2:00 rest between bench press sets
STRETCHING:
1:00 banded shoulder stretches/arm
1:00 couch stretch/leg
| 0% |  | |  | 0% |
| 1st | 8:26 Rx | Amelia Mon, Apr 8, 2024 | | 2nd | 10:11 Rx | Tracy L Mon, Apr 8, 2024 | | 1st | 7:01 Rx | Joey P Mon, Apr 8, 2024 | | 2nd | 8:30 Rx | Aaron D Mon, Apr 8, 2024 | | 3rd | 8:31 Rx | Coach C Mon, Apr 8, 2024 |
| Joey P | 7:01 Rx | | | Carsyn | 8:22 Rx | | | Sven | 8:22 Rx | | | Amelia | 8:26 Rx | | | Tricia | 8:30 Rx | Ruck | | Aaron D | 8:30 Rx | | | Coach C | 8:31 Rx | Ruck | | James H | 8:32 Rx | Row, 175# bench | | Nickolas | 8:33 Rx | Ruck | | Tracy L | 10:11 Rx | | | Josh | 10:12 Rx | | | Marcus | 10:18 Rx | | | Joanie | 11:30 Rx | | | Daniel O | 9:00 | 1200m | | Brooklyn | 10:00 | 1500m row |
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5 Rep Max Bench Bench Press
(Weight,  5 Rep Max)
Record heaviest unassisted Bench Press for 5 reps
| 0% | | | | 0% |
| 1st | 90 Rx | Tracy L Mon, Apr 8, 2024
Amelia Mon, Apr 8, 2024 | | 1st | 185 Rx | Coach C Mon, Apr 8, 2024 | | 2nd | 175 Rx | James H Mon, Apr 8, 2024 | | 3rd | 165 Rx | Joey P Mon, Apr 8, 2024
Josh Mon, Apr 8, 2024 |
| 1st | 105 Rx | Coach B Sat, Mar 11, 2023 | | 2nd | 95 Rx | Coach E Thu, Jul 20, 2023
Coach A Sat, Mar 11, 2023 | | 3rd | 90 Rx | Tracy L Mon, Apr 8, 2024
Amelia Mon, Apr 8, 2024 | | 1st | 185 Rx | Coach C Mon, Apr 8, 2024 | | 2nd | 175 Rx | James H Mon, Apr 8, 2024 | | 3rd | 165 Rx | Joey P Mon, Apr 8, 2024
Josh Mon, Apr 8, 2024 |
| Coach C | 185 Rx | 1st | | James H | 175 Rx | 2nd | | Josh | 165 Rx | 3rd | | Marcus | 165 Rx | | | Sven | 165 Rx | | | Joey P | 165 Rx | 3rd | | Nickolas | 135 Rx | | | Aaron D | 135 Rx | | | Tricia | 95 Rx | | | Amelia | 90 Rx | 3rd | | Carsyn | 90 Rx | | | Tracy L | 90 Rx | 3rd | | Brooklyn | 22 Rx | |
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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% |
|
Max Pushups
(Reps, Rx2, Rx3, Gymnastics)
Maximum Number of Pushups
No time limit, chest must touch ground on every rep.
Rx2 Knee Pushups
Rx3 Box Pushups
| 0% | | | | 0% |
| 1st | 23 Rx | Erandi Thu, Dec 5, 2024 | | 2nd | 15 Rx | Coach B Fri, Sep 15, 2017 | | 3rd | 13 Rx | Chloe Thu, Dec 5, 2024 | | 1st | 32 Rx | Coach J Thu, Dec 5, 2024 | | 2nd | 27 Rx | Joey P Thu, Dec 5, 2024 | | 3rd | 16 Rx | Perry Fri, Sep 15, 2017 |
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Upper Body Strength 20240408
(Check In)
Warmup:
200m walk
then 2 rounds:
-:15 shoulder rotations - forward
-:15 shoulder rotations - backward
-:15 cross-body arm swings
-10 band pull-aparts
-10 band pass-throughs to serratus press
-10 push up to updog
-10 scapular push up
Bench press
- 5 reps x 5 sets @ 80-85%
Chest-supported barbell row
- 8 reps x 3 sets @ medium weight
Superset #1: 3 rounds
- 10 barbell curl
- 10 overhead tricep extension
Superset #2: 3 rounds
- :30 plate hold
- 10 dumbell wrist flexion
Finisher:
Thunder plank hold + push up
For the champs:
Push up pyramid
- :60 childs pose
- :60 alternating scorpion stretch
- Lacrosse ball chest roll
| 0% | | | | 0% |
| Tricia | Yes | | | Coach A | Yes | | | Coach J | Yes | | | Joe S | Yes | | | Tony | Yes | | | Matt | Yes | |
|
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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