WOD
 | Mon, Apr 15 2024 |  |
 | Happy Birthday: Josh |
| CrossFit 20240415 | Upper Body Strength 20240415 | Home WOD 20240415 | April Ab Challenge |
CrossFit 20240415
(Time, Rx2, Rx3)
WARM-UP:
200m walk
Each drill 50 feet
Jog
High knee karaoke
Knee to chest
Lunge with a torso twist
High knees
Butt kickers
WOD WARM-UP
PARTNER WOD MONDAY SPECIAL!: 5 rounds for time
400m run (200m ruck)
40 alternating single-leg squats
– Run together and break up the squats as needed
Rx2 alternating single-leg squats to target (20 in)
Rx3 200m run (150m ruck), air squats
INTENDED STIMULUS
15:00-20:00.
Runs in 2:00 or less every round.
Single-leg squat variation and target reps that athletes can complete in 2:00 or less per round.
STRETCHING:
1:00 foam roll quads
1:00 couch stretch/side
| 0% |  | |  | 0% |
| 1st | 17:17 Rx2 | Tracy L Mon, Apr 15, 2024
Chloe Mon, Apr 15, 2024 | | 2nd | 23:01 Rx2 | Amelia Mon, Apr 15, 2024 | | 1st | 17:17 Rx2 | Aaron D Mon, Apr 15, 2024 | | 2nd | 17:34 Rx2 | Matt Mon, Apr 15, 2024 | | 3rd | 18:34 Rx2 | James H Mon, Apr 15, 2024
Joe S Mon, Apr 15, 2024 |
| Aaron D | 17:17 Rx2 | 2 dragons and a sheep | | Chloe | 17:17 Rx2 | 2 dragons and a sheep | | Tracy L | 17:17 Rx2 | 2 dragons and a sheep | | Matt | 17:34 Rx2 | | | Katie A | 17:34 Rx2 | | | Carsyn | 17:54 Rx2 | | | Sven | 17:54 Rx2 | | | Joe S | 18:34 Rx2 | | | James H | 18:34 Rx2 | | | Lisa | 18:35 Rx2 | | | Daniel O | 22:24 Rx2 | Jesoanie | | Joanie | 22:24 Rx2 | Jesoanie | | Wayne | 22:55 Rx2 | | | Josh | 22:55 Rx2 | | | Amelia | 23:01 Rx2 | Mostly Rx | | Coach C | 14:58 Rx3 | Carvers | | Kailey | 14:58 Rx3 | Carvers | | Alice | 18:00 Rx3 | | | Gayle | 18:00 Rx3 | | | Brooklyn | 23:01 Rx3 | |
|
Upper Body Strength 20240415
(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
-10 scapular push-ups
-15 glute bridges
Bench press
- 8 reps x 3 sets @ 85%
- 3 reps x 3 sets @ 90%
Seated Arnold press:
- 12 reps x 3 sets
- 12 reps x 1 set
Superset #1: 3 rounds
- 12 hammer curl
- 12 overhead tricep extension
Superset #2: 3 rounds
- accumulate 1:00 dead hang
-10 push-ups if you drop
- 12 lateral delt raises
Stretching:
- :60 childs pose
- :60 alternating scorpion stretch
- Lacrosse ball chest roll
| 0% | | | | 0% |
| Matt | Yes | | | Tony | Yes | | | Coach A | Yes | | | Coach J | Yes | |
|
Home WOD 20240415
(Time)
SEE TODAY'S CROSSFIT WOD!
Complete with a partner or on your own!
| 0% | | | | 0% |
|
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 | |
|
