WOD
 | Tue, Apr 9 2024 |  |
| CrossFit 20240409 | Home WOD 20240409 | April Ab Challenge |
CrossFit 20240409
(Time, Rx2, Rx3)
WARM-UP:
200m walk
200m jog
10 leg swings/leg
10 lateral leg swings/leg
5 inchworms
20 high knees
20 butt kickers
10 alternating Samson stretch/leg
5 unweighted good mornings
5 sit-ups
10 alternating scorpion stretch/leg
5 unweighted good mornings
10 sit-ups
SKILL/STRENGTH:
21 GHD hip extensions
15 GHD back extensions
9 GHD hip and back extensions
WOD: 3 rounds for time
50 sit-ups
30 deadlifts (115/95)
Rx2 95/75
Rx3 65/55
INTENDED STIMULUS
10:00 or less
Sit-ups in 2:15 or less
Deadlifts in 1:15 or less
Both movements in sets of 15 or more
STRETCHING: 2 sets
1:00 foam roll upper back
:30 cat-cow
:30 standing pike stretch
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| 1st | 10:43 Rx | Coach A Tue, Apr 9, 2024 | | 2nd | 9:19 Rx2 | Amelia Tue, Apr 9, 2024 | | 3rd | 8:06 Rx3 | Coach E Tue, Apr 9, 2024 | | 1st | 8:49 Rx | Coach C Tue, Apr 9, 2024 | | 2nd | 10:28 Rx | Joe K Tue, Apr 9, 2024 | | 3rd | 11:54 Rx | Perry Tue, Apr 9, 2024 |
| Coach C | 8:49 Rx | | | Marcus | 9:29 Rx | | | Wayne | 10:00 Rx | 135# | | Joe K | 10:28 Rx | | | Coach A | 10:43 Rx | | | Perry | 11:54 Rx | | | James H | 13:59 Rx | 135# deadlift | | Amelia | 9:19 Rx2 | | | Carsyn | 9:55 Rx2 | | | Carlos | 11:04 Rx2 | | | Daniel O | 12:54 Rx2 | | | Coach E | 8:06 Rx3 | | | Phil | 11:34 Rx3 | | | Kailey | 12:40 Rx3 | | | Julie A | 12:56 Rx3 | | | Wake | 6:45 | 40# | | Brook | 8:36 | 45# |
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Home WOD 20240409
(Time)
WARM-UP:
200m walk
200m jog
10 leg swings/leg
10 lateral leg swings/leg
5 inchworms
20 high knees
20 butt kickers
10 alternating Samson stretch/leg
5 unweighted good mornings
5 sit-ups
10 alternating scorpion stretch/leg
5 unweighted good mornings
10 sit-ups
SKILL/STRENGTH:
21 GHD hip extensions
15 GHD back extensions
9 GHD hip and back extensions
WOD: 3 rounds for time
50 sit-ups
30 dumbbell deadlifts (15-50)
– Use two dumbbells
STRETCHING: 2 sets
1:00 foam roll upper back
:30 cat-cow
:30 standing pike stretch
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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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