WOD
 | Tue, Apr 16 2024 |  |
| CrossFit 20240416 | Home WOD 20240416 | Home WOD 20240422 | April Ab Challenge |
CrossFit 20240416
(Time, Rx2, Rx3)
THE CROSSFIT WARM-UP:
200m walk
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
SKILL/STRENGTH: Accumulate
40 alternating handstand shoulder taps
– Scale handstand as needed
PARTNER WOD TUESDAY SPECIAL!: 3 rounds for time
40 toes-to-bars
12 wall walks
– One athlete works at a time
– Alternate as see fit
Rx2 knees-to-armpits, partial wall walks
Rx3 hanging knee raises, inch worms
INTENDED STIMULUS
11:00-15:00
Toes-to-bar reps in sets of 5 or more
Continuous movement during the wall walks
One partner works while the other rests
STRETCHING:
1:00 banded shoulder stretches/side
| 0% |  | |  | 0% |
| 1st | 11:20 Rx | Coach E Tue, Apr 16, 2024 | | 2nd | 11:20 Rx2 | Amelia Tue, Apr 16, 2024 | | 3rd | 6:51 Rx3 | Coach B Tue, Apr 16, 2024 | | 1st | 9:26 Rx | Joey P Tue, Apr 16, 2024
Coach J Tue, Apr 16, 2024 | | 2nd | 8:30 Rx2 | James H Tue, Apr 16, 2024
Joe S Tue, Apr 16, 2024 |
| Coach J | 9:26 Rx | JPsquared | | Joey P | 9:26 Rx | JPsquared | | Coach E | 11:20 Rx | Ameliacy | | Brook | 8:28 Rx2 | Little Brecke’s | | Wake | 8:28 Rx2 | Little Brecke’s | | Joe S | 8:30 Rx2 | | | James H | 8:30 Rx2 | | | Carsyn | 9:28 Rx2 | Carsven | | Sven | 9:28 Rx2 | Carsven | | Amelia | 11:20 Rx2 | Ameliacy | | Tracy B | 11:20 Rx2 | Ameliacy | | Daniel O | 12:08 Rx2 | Joanesse | | Joanie | 12:08 Rx2 | Joanesse | | Sheridan | 6:51 Rx3 | Sherooke | | Coach B | 6:51 Rx3 | Sherooke |
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Home WOD 20240416
(Time)
THE CROSSFIT WARM-UP:
200m walk
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
SKILL/STRENGTH: Accumulate
40 alternating handstand shoulder taps
– Scale handstand as needed
PARTNER WOD TUESDAY SPECIAL!: 3 rounds for time
60 V-ups
12 wall walks
– One athlete works at a time
– Alternate as see fit
– No partner - do the WOD on your own!
STRETCHING:
1:00 banded shoulder stretches/side
| 0% | | | | 0% |
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Home WOD 20240422
(Reps)
WARM-UP:
200m walk
:30 jumping jacks
10 dumbbell Romanian deadlifts
10 dumbbell goblet squats
5 single-arm dumbbell shoulder presses/arm
:30 up-downs
10 dumbbell bent-over rows/arm
5 single-arm dumbbell thrusters/arm
5 dumbbell windmills/arm
2 sets:
:30 burpees
5 dumbbell complexes/arm
– 1 complex = 1 single-arm dumbbell power clean + single-arm dumbbell thruster + 1 dumbbell windmill
WOD WARM-UP: 2 sets
5 double-dumbbell thrusters
5 left-arm dumbbell power snatches
5 right-arm dumbbell power snatches
– Each set should be unbroken
– Rest 1:00 between sets
WOD: AMPRAP x 10mins
10 double-dumbbell thrusters (15-50)
10 left-arm dumbbell snatches
10 double-dumbbell thrusters
10 right-arm dumbbell snatches
STRETCHING:
1:30 foam roll quads
1:00 couch stretch/leg
| 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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