WOD
 | Mon, Aug 12 2024 |  |
| CrossFit 20240812 | Deadlift 5-Rep Max | Upper Body Strength 20240812 | 1 Min Max Calories ASSAULT BIKE |
CrossFit 20240812
(Rounds)
WARM-UP:
200m walk
2 sets:
:30 unweighted good mornings
5-10 single-leg toe touches/leg
5 elbow-to-instep/leg
5-10 backward lunges/leg
2 sets:
:30 row (easy pace)
:20 row (moderate pace)
:10 row (fast pace)
SKILL/STRENGTH: 10:00
– Build to a heavy 5-rep deadlift
WOD WARM-UP: 2 sets
:30 row for calories
5 deadlifts
– Rest 1:00 between sets
WOD: AMRAP x 10mins
Rx:
STIMULUS 6-8+ rounds
15-calorie row
10 deadlifts (185/125)
SCALING OPTIONS:
-Calorie row, reduce cals to finish row in 1:00 or less
-Deadlifts, reduce weight, e.g., 40-50% of what you lifted in SKILL/STRENGTH
STIMULUS
6-8+ rounds
Calories in :30-45
Deadlifts completed in 1-2 sets - go unbroken if you can
Anticipate rounds to slow down as fatigue accumulates
STRETCHING: 2 sets
:30 Samson stretch/side
:30 elevated pigeon stretch/side
| 100% |  | |  | 0% |
| 1st | 4 | Julie A Mon, Aug 12, 2024 | | 1st | 6.0 Rx | Coach C Mon, Aug 12, 2024 | | 2nd | 6.10 | Matt Mon, Aug 12, 2024 | | 3rd | 5.0 | Jose B Mon, Aug 12, 2024
Derrick Mon, Aug 12, 2024 |
| Coach C | 6.0 Rx | | | Matt | 6.10 | 10 cal, 95# | | Gayle | 6.05 | 8 cals, 75# | | Maria | 6.0 | 8 cals, 65# | | Kailey | 5.02 | 12 cal, 65# | | Derrick | 5.0 | 10 cals, 115# | | Jose B | 5.0 | 12 cals, 65# | | James H | 4 | Rx everything | | Julie A | 4 | Rx everything | | Diggity | 4.0 | 9 cals bike, 75# | | Carlos | 3.15 | Rx everything |
|
Deadlift 5-Rep Max
(Weight,  5 Rep Max)
Work to max weight Deadlift for 5 unbroken reps
| 0% | | | | 0% |
Planned: Fri,Jul25,2025 Sat,Nov23,2024 Mon,Aug12,2024 Sat,Dec2,2023 Sat,Oct7,2023 Sat,Nov26,2022 Wed,Jun16,2021 Mon,Feb1,2021 Mon,Jan11,2021 Fri,Jan8,2021 Tue,Jan5,2021 Mon,Jan4,2021| 1st | 205 Rx | Coach E Sun, Dec 10, 2023 | | 2nd | 190 Rx | Coach B Fri, Jul 25, 2025 | | 3rd | 155 Rx | Tracy L Tue, Nov 8, 2022 | | 1st | 405 Rx | Coach C Fri, Jul 25, 2025 | | 2nd | 315 Rx | Brice Fri, Jul 25, 2025
Joe K Sat, Jan 20, 2024 | | 3rd | 305 Rx | Josh Tue, Nov 8, 2022 |
| Coach C | 355 Rx | | | Gayle | 155 Rx | |
|
Upper Body Strength 20240812
(Check In)
Warm-up:
200m walk
-10 banded bicep curl
-10 banded chest press
-10 banded tricep extension
-10 banded strict press
-10 banded dislocator + press
-100m run
Bench Press:
-15 minutes to find 5RM - aiming for 85% of our 1RM
Clang and Bang:
5 min AMRAP
-5 reverse barbell curl
-5 strict press
2 min rest
5 min AMRAP
-5 plate front raises (10/5)
-5 plate side raises (10/5)
2 min rest
5 min AMRAP
-5 dumbbell bench press (50/35)
-5 push-up
Finisher:
-1 min max calories on air bike
Stretching:
:60 child pose
:60 LAX ball pec smash
| 100% | | | | 0% |
| Derrick | Yes | | | Jose B | Yes | | | Diggity | Yes | | | Erandi | Yes | | | Amelia | Yes | | | Phil | Yes | Bench Press 110# 5 reps 85max |
|
1 Min Max Calories ASSAULT BIKE
(Calories, Cardio)
1 minute to get as many calories as possible on the Assault Bike.
| 100% | | | | 0% |
Planned: Wed,Mar19,2025 Mon,Aug12,2024 Fri,Sep16,2022 Tue,Jul26,2022 Thu,Jul7,2022 Sun,Feb24,2019 Sun,Jul29,2018 Mon,Jul9,2018 Thu,Nov3,2016| 1st | 52 Rx | Coach C Mon, Aug 12, 2024 | | 2nd | 28 | Derrick Mon, Aug 12, 2024 | | 3rd | 16 | Diggity Mon, Aug 12, 2024
Jose B Mon, Aug 12, 2024 |
| 1st | 19 Rx | Tracy L Thu, Jul 7, 2022 | | 2nd | 16 Rx | Coach E Mon, Jul 9, 2018 | | 3rd | 14 Rx | Coach B Fri, Sep 16, 2022 | | 1st | 53 Rx | Nick Wed, Mar 19, 2025 | | 2nd | 52 Rx | Coach C Mon, Aug 12, 2024 | | 3rd | 37 Rx | Joe K Wed, Mar 19, 2025 |
| Coach C | 52 Rx | 2nd | | Derrick | 28 | 10th scaled | | Jose B | 16 | 11th scaled | | Diggity | 16 | 11th scaled |
|
