WOD
 | Mon, Nov 18 2024 |  |
| CrossFit 20241118 | NATE | Upperbody 20241118 | Active Walking Outdoors |
CrossFit 20241118
(Rounds)
WARM-UP:
200m walk
:20 cat cows
:20 bird dogs
:20 kettlebell deadlifts
5 x [2 shoulder taps + 1 push-up]
:20 Superman hold
:20 hollow rocks
:20 Russian kettlebell swings
5 inchworms
:20 kip swings
:20 kettlebell swings
5 inchworm + push-ups
WOD REVIEW & WARM-UP
Hero workout in honor of Chief Petty Officer Nate Hardy
HERO WOD 'NATE': AMRAP x 20mins
Rx:
STIMULUS 8-15+ rounds
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (70/53)
Rx2
2 Strict Burpee Pullups
4 Modified ROM HSPU
8 KB Swings (53/35)
Rx3
4 Ring Rows
4 Assisted Ring Dips
6 Stink Bug Handstand Pushups
8 KB Swings (35/26)
– Put score under 'NATE' tab
STIMULUS NOTES:
8-15+ rounds
Small sets of high-skill gymnastics paired with relatively heavy kettlebell swings
Unbroken kettlebell swings
One round about every 1:30-2:00
STRETCHING:
1:00 banded shoulder stretch/arm
| 0% |  | |  | 0% |
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NATE
(Rounds, Rx2, Rx3,  Hero WODs)
Hero workout in honor of Chief Petty Officer Nate Hardy
HERO WOD 'NATE': AMRAP x 20mins
Rx:
STIMULUS 8-15+ rounds
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (70/53)
Rx2
2 Strict Burpee Pullups
4 Modified ROM HSPU
8 KB Swings (53/35)
Rx3
4 Ring Rows
4 Assisted Ring Dips
6 Stink Bug Handstand Pushups
8 KB Swings (35/26)
STIMULUS NOTES:
8-15+ rounds
Small sets of high-skill gymnastics paired with relatively heavy kettlebell swings
Unbroken kettlebell swings
One round about every 1:30-2:00
| 100% | | | | 0% |
Planned: Mon,Nov18,2024 Wed,Aug7,2024 Tue,Oct24,2023 Wed,Oct19,2022 Thu,Nov4,2021| 1st | 16.3 Rx2 | Coach E Tue, Oct 24, 2023 | | 2nd | 12 Rx2 | Amelia Tue, Oct 24, 2023 | | 3rd | 14.6 Rx3 | Coach A Wed, Oct 19, 2022 | | 1st | 12.1 Rx | Coach J Thu, Nov 4, 2021 | | 2nd | 11.08 Rx2 | Aaron D Wed, Aug 7, 2024 | | 3rd | 10 Rx2 | Josh Wed, Aug 7, 2024 |
| Daniel O | 11 Rx2 | | | Joanie | 10.14 Rx3 | | | Tony | 10.07 Rx3 | 53# | | Coach C | 10.04 Rx3 | 7th | | Jose B | 10 Rx3 | | | Derrick | 9.08 Rx3 | 9th |
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Upperbody 20241118
(Check In)
Focus: Biceps and back.
Loading: Light.
Warmup:
200m walk
For 3-5 minutes
-1 Min easy row
-10 Barbell bent over row
-10 Sit up
-–Then–-
For 30-45s each
-Alternating dead bug
-Big arm circles
-–Then–-
Build up to your first pendlay row working set using 4-5 sets of 1-5 reps.
Pendlay row
-2 sets x 5 reps @ heaviest weight
-2 sets x 3 reps @ heaviest weight
-2 sets x 1 rep @ heaviest weight
*Rest 2-4 min between sets
Keep the weights light today meaning you can get the 25 reps done in no more than 2 sets.
4 Rounds for time
-25 Bent over reverse fly
-25 Double dumbbell hammer curl
-25 Seated banded lat pull down
-25 Banded bicep curl
*Rest 1:00 between rounds.
Stretching:
:30 child pose
:30 scorpion
:30 foam roll back
| 0% | | | | 0% |
| Tricia | Yes | | | Coach J | Yes | | | Phil | Yes | | | Amelia | Yes | |
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Active Walking Outdoors
Nov 1, 2024 - Nov 30, 2024 (Individual Goal 600) 
Walk 20 mins a day to achieve a goal of 600 minutes of intentional walking outdoors in November.
Enter daily total in minutes
Make it an intentiional walking (a treadmill would count in this case)
| Coach J | | | Amelia | | | Tony | | | Coach B | | | Coach C | | | Nick | | | Coach E | | | Joe K | | | Gayle | | | Coach A | | | Phil | | | Erandi | | | Sheridan | |
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