WOD
 | Thu, Apr 11 2024 |  |
 | Gymversary: Joe S(1) |
| CrossFit 20240411 | Max Weighted Pullup | Squat Program 20240411 | Home WOD 20240411 | April Ab Challenge |
CrossFit 20240411
(Reps, Rx2, Rx3)
WARM-UP:
200m walk
200m jog
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
:30 plank hold
200m jog
10 single-leg toe touches/leg
10 alternating reverse lunges
10 band pull aparts
:30 stink bug hold
200m jog
10 unweighted good mornings
10 walking lunge steps
10 band pull downs
:30 handstand hold
SKILL /STRENGTH:
Build to a heavy weighted strict pull-up or your first strict pull-up
WOD: AMRAP x 10mins
30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (35/26)
Rx2 assisted strict pull-ups, 26/18
Rx3 ring rows, 18/10
INTENDED STIMULUS
5-8 rounds
Strict pull-ups in 1-2 sets
Light kettlebell load for unbroken sets
Challenging strict pull-up variation that takes no more than 1:00 per round
STRETCHING:
1:00 foam roll quads
1:00 couch stretch/side
| 0% |  | |  | 0% |
| Marcus | 241 Rx | | | Joey P | 200 Rx | | | Carsyn | 254 Rx2 | | | Daniel O | 205 Rx2 | | | Tracy L | 205 Rx2 | 26# | | Tony | 194 Rx2 | | | Kailey | 179 Rx2 | | | Brook | 351 | 9# | | Wake | 299 | 5# | | Sven | 287 | # | | Perry | 228 | Squats | | Coach A | 205 | Scaled | | Coach C | 0 | Scaled |
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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 | 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 | 70 Rx | | | Tony | 15 Rx | | | Brook | 5 Rx | |
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Squat Program 20240411
(Check In)
Warmup
Back Squat (deload week before we work on building back up to a max)
- 1 x 4 @ 70%
- 1 x 4 @ 75%
- 1 x 4 @ 80%
- 1 x 4 @ 85%
Front Squat
- 1 x 5 @ 60%
- 1 x 5 @ 65%
- 2 x 5 @ 70%
Stretch
| 0% | | | | 0% |
| Joey P | Yes | | | Joe S | Yes | | | Coach E | Yes | | | Sheridan | Yes | |
|
Home WOD 20240411
(Reps)
WARM-UP:
200m walk
200m jog
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
:30 plank hold
200m jog
10 single-leg toe touches/leg
10 alternating reverse lunges
10 band pull aparts
:30 stink bug hold
200m jog
10 unweighted good mornings
10 walking lunge steps
10 band pull downs
:30 handstand hold
WOD: AMRAP x 10mins
30 walking lunges
5 left-arm dumbbell bent-over rows (15-50)
5 right-arm dumbbell bent-over rows
5 left-arm dumbbell presses
5 right-arm dumbbell presses/arm
– Use one dumbbell
STRETCHING:
1:00 foam roll quads
1:00 couch stretch/side
| 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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