WOD
 | Tue, Jan 28 2025 |  |
 | Welcome: Brice |
| CrossFit 20250128 | CrossFit 20240122 |
CrossFit 20250128
(No Results Tracked)
WARM-UP:
200m walk
– Move through 2 sets of 1:00 at each station at own pace:
Alternating scorpion stretch
Overhead squats
Sit-ups
Good mornings
Pull-ups
Dips
SKILL/STRENGTH: 2 sets
25 GHD sit-ups or variation of
:30 side plank hold/side
WOD WARM-UP & SET-UP
WOD: AMRAP x 9mins
Rx:
STIMULUS 4-6+ rounds
9 burpees to a target (12/12 in)
10 alternating pistol squats
– CrossFit 20240122 for previous score
MODIFICATIONS:
-Burpees, modify height first then reps, e.g., 6
-Pistol squats, modify movement, e.g., single-leg to box, ankle-wrapped, or reverse lunges
STIMULUS NOTES:
4-6+ rounds
Burpees at a steady pace in under 1:00 each round
Alternating single-leg squats in under :30 in the early round
STRETCHING:
1:00 pigeon pose/leg
1:00 calf stretch/leg
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CrossFit 20240122
(Reps, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
10 reps each of...
Alternating Samson stretch
PVC Overhead squats
Sit-ups
PVC Good mornings
Pull-ups or ring rows
Dips - rings or bench
WOD WARM-UP:
10 alternating reverse lunges
10 alternating single-leg squats to a target
10 alternating single-leg squats to a target – lower than the previous step
10 alternating single-leg squats to box
1:00 alternating single-leg squat practice (practice the movement to be performed in the workout)
BURPEE TO TARGET SET-UP & WARM-UP
WOD: AMRAP x 9 mins
- 9 burpees to a target (12 in)
- 10 alternating pistol squats
Rx2 - 6 inch target, foot-wrap pistol squats (full depth)
Rx3 - no target, single-leg squats to a target OR alternating step back lunges
INTENDED STIMULUS
5+ rounds; 8+ for advanced athletes
Burpees at a steady pace in under 1:00 each round
Alternating single-leg squats in under :30 in the early rounds
STRETCHING:
1:00 pigeon pose /leg
1:00 calf stretch /leg
| 0% | | | | 0% |
| 1st | 108 Rx | Amelia Tue, Jan 28, 2025 | | 2nd | 99 Rx | Coach E Tue, Jan 28, 2025 | | 3rd | 119 | Coach A Tue, Jan 28, 2025 | | 1st | 127 | Nick Tue, Jan 28, 2025 | | 2nd | 120 | Matt Tue, Jan 28, 2025 | | 3rd | 114 | Edouard Tue, Jan 28, 2025 |
| 1st | 108 Rx | Amelia Tue, Jan 28, 2025 | | 2nd | 99 Rx | Coach E Tue, Jan 28, 2025 | | 3rd | 120 Rx2 | Coach B Mon, Jan 22, 2024 | | 1st | 100 Rx2 | Josh Mon, Jan 22, 2024 | | 2nd | 101 Rx3 | Joe K Mon, Jan 22, 2024 | | 3rd | 95 Rx3 | Albert Mon, Jan 22, 2024 |
| Amelia | 108 Rx | | | Coach E | 99 Rx | | | Daniel O | 79 Rx | | | Wake | 194 | MM | | Nick | 127 | M | | Tracy B | 120 | M | | Matt | 120 | RxM | | Coach A | 119 | M w/ Rx burpees | | Edouard | 114 | Box | | Erandi | 109 | PS box | | Brook | 107 | M | | Megan L | 98 | M | | Kelly | 95 | M | | Tony | 89 | to 20 inch box | | Natalie | 88 | M | | Phil | 85 | M | | Katie A | 85 | M | | Joanie | 83 | M | | Brice | 62 | M | | Rosie | 61 | M |
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