WOD
 | Wed, Apr 24 2024 |  |
| CrossFit 20240424 | 3-REP MAX POWER CLEAN | 1 Min Max Power Cleans | Gymnastics 20240424 | Home WOD 20240424 | April Ab Challenge |
CrossFit 20240424
(Weight)
WARM-UP:
200m walk
2 sets with a partner:
:30 med-ball chest passes
:30 med-ball underhand tosses
:30 med-ball side passes/side
:30 med-ball squat + throw
– Rest :20
WOD WARM-UP:
3 unbroken power cleans
– Build to 60-70% of 1-rep-max power clean
HEAVY DAY WOD! For load
3-3-3-3-3-3-3
Power clean
– Lift once every 3:00
INTENDED STIMULUS
Unbroken sets of 3
Build to a 3-rep-max
Start between 60-70% of 1-rep-max clean
BENCHMARK:
1:00 max-rep power cleans
– Use 75% of your heaviest set of the day
STRETCHING: 2 sets:
:30 double-forearm stretch
:30 pigeon stretch/leg
| 0% |  | |  | 0% |
| Joe K | 205 Rx | | | Joe S | 175 Rx | | | James H | 155 Rx | |
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3-REP MAX POWER CLEAN
(Weight,  Cleans)
3-rep MAX Power Clean
| 0% | | | | 0% |
| 1st | 130 Rx | Coach E Wed, Nov 26, 2025 | | 2nd | 115 Rx | Tracy L Wed, Nov 26, 2025 | | 3rd | 85 Rx | Carmille Wed, Nov 26, 2025 | | 1st | 225 Rx | Coach C Wed, Apr 24, 2024 | | 2nd | 205 Rx | Joe K Wed, Apr 24, 2024 | | 3rd | 175 Rx | Nick Wed, Nov 26, 2025
Brandon Wed, Nov 26, 2025
Joe S Wed, Apr 24, 2024 |
| Coach C | 225 Rx | 1st | | Joe K | 205 Rx | 2nd | | Joe S | 175 Rx | 3rd | | Josh | 165 Rx | 4th | | James H | 155 Rx | 5th | | Daniel O | 155 Rx | | | Tony | 155 Rx | | | Katie A | 130 Rx | | | Patrick | 105 Rx | 7th | | Carsyn | 95 Rx | | | Gayle | 85 Rx | | | Joanie | 85 Rx | | | Kailey | 65 Rx | |
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1 Min Max Power Cleans
(Reps)
AMRAP in 1 Minute
Power Cleans 75/55
| 0% | | | | 0% |
| Katie A | 18 Rx | 100 | | Daniel O | 16 Rx | 115 | | Tony | 15 Rx | 105 | | Josh | 15 Rx | 125 | | Carsyn | 15 Rx | 70 | | Joanie | 15 Rx | 65 | | Patrick | 15 Rx | 80 | | Kailey | 14 Rx | 50 | | James H | 13 Rx | 115# | | Joe K | 12 Rx | 155# | | Joe S | 10 Rx | 135# | | Gayle | 8 Rx | 65 |
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Gymnastics 20240424
(Check In)
Warmup
- 5 Spinal Flexion/Extension
- 5 large Trunk Circles /direction
- 5 Trunk Twists /side
- 3 x 2 circles + 2 bends/arches
- 5 x 2 round + 2 flat bends
- 6 x 1 Bend + 1 Twist
- 5 small Hip Circles /direction
- 6 x 2 squats + 2 bends
- 10 forearm circles /direction
Rope Climb Progression
Every 30 sec x 2 mins (alternating)
- 15 sec Rope Hang Hold
- 5 Rope Hang Knees-to-Armpits
EMOTM x 3 mins
- 1 max effort Rope Climb (20 sec max)
(advanced go every 45 secs)
3 Rounds
- 10-30 sec Tuck L-Sit (strive for highest knees possible)
- 10 hand release knee pushups (round upper back at top)
- 30-60 sec Hollow Hold (bend knees if needed)
Pullup Strength
Every 30 sec x 3 minutes (alternating)
- 5 Banded Supine Lat Pulldown
- 5 Bar Hang Knees-to-Chest/Armpit/Bar
60 sec Max Reps
- Bouncing Knees-to-Chest
Stretch:
- 10 Knee Presses then 20 sec hold /side
- 10 Squat hip opener w/ 20 sec hold
- 5 upward dog to downward dog (pause at end ranges of motion)
- 30 sec shoulder stretch while seated on heels
- 30 sec supine shoulder stretch
- 5 squat to pike stretch
- 10 straddle rocks
- 1 slow rise from pike position (one vertebrate at a time)
| 0% | | | | 0% |
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Home WOD 20240424
(Check In)
WARM-UP:
200m walk
2 sets with a partner:
:30 med-ball chest passes
:30 med-ball underhand tosses
:30 med-ball side passes/side
:30 med-ball squat + throw
– Rest :20
WOD WARM-UP:
3 unbroken dumbbell power cleans
– Build to heavy
WOD: EMOTM x 14mins
Min. 1 | 3 up-down + max vertical jumps
Min. 2 | 5 dumbbell power cleans (15-50)
– Use two dumbbells
STRETCHING: 2 sets:
:30 double-forearm stretch
:30 pigeon 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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