WOD
 | Wed, Sep 3 2025 |  |
| CrossFit 20250903 | Fruits and Veggies! |
CrossFit 20250903
(Time)
WARM-UP:
200m walk
2 sets:
:30 high plank hold
12 walking lunges
10 jumping jacks
200m run
SKILL/STRENGTH: EMOTM x 6mins
:20 jump rope practice
MOVEMENT REVIEW
WOD: For time
Rx:
STIMULUS 9:00-16:00
1:00 L-sit hold
200m KB farmers carry (53/35)
300 double-unders
200m farmers carry (53/35)
1:00 L-sit hold
MODIFICATIONS:
-L-sit hold, modify movement, e.g., single-leg L-sit, tuck hold, seated L-sit, or hollow hold to accumulate :30 in less than 1:15 each round
-Farmers carry, modify weight to complete in less than 2:30
-DU's, modify reps to complete in 3:00-6:00 then movement, e.g., single-unders
STIMULUS NOTES:
Time cap 18:00
L-sits in 1:30-3:00
Farmers carries in 1:15-2:30
Double-unders in 3:00-6:00
STRETCHING:
200m walk
1:00 hamstring stretch/leg
1:00 forearm stretch/arm
| 0% |  | |  | 0% |
| 1st | 10:50 | Chloe Wed, Sep 3, 2025 | | 2nd | 10:58 | Julie A Wed, Sep 3, 2025 | | 3rd | 13:55 | Holly Wed, Sep 3, 2025 | | 1st | 10:22 | Coach C Wed, Sep 3, 2025 | | 2nd | 11:39 | Aaron D Wed, Sep 3, 2025 | | 3rd | 13:10 | Carlos Wed, Sep 3, 2025 |
| Coach C | 10:22 | M | | Chloe | 10:50 | M | | Julie A | 10:58 | M | | Aaron D | 11:39 | M | | Jaya | 12:27 | scaled | | Carlos | 13:10 | M | | Holly | 13:55 | scaled | | Joe K | 14:20 | scaled |
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Fruits and Veggies!
Sep 2, 2025 - Sep 30, 2025 (29 Days) 
This month, we’re leveling up not just in the gym with benchmarks but also in the kitchen.
The goal: eat at least 3 servings of fruits & vegetables every single day. Pairing smart nutrition with hard training = better recovery, performance, and GAINS 💪🏽
1. Daily Goal: Eat 3 servings of fruits & veggies (a serving = 1 cup raw veggies, ½ cup cooked veggies, or 1 medium fruit).
2. Tracking: Mark off your daily check right here!
3. Consistency Wins: Complete all 30 days and earn bragging rights, a gym shout-out, and maybe a fun prize!
| Coach J | 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Coach C | 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Coach E | 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Tracy L | 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Derrick | 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Erandi A | 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Rosie | 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Nick | 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Jose B | 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 |
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