Daily WOD
 | Thu, Sep 28 2023 |  |
| 9-28-2023 METCON | 9-28-2023 POSTWOD SKILLCON | 9-28-2023 MOBILITY |
9-28-2023 METCON
(Time)
For time:
400-m run
INTENDED STIMULUS
- A reasonable target for most CrossFit athletes is somewhere in the :60-:90 range.
- Looking for a consistent running pace throughout the distance that feels almost comfortable at the beginning, and becomes almost unbearable by the end.
| 1st | 1:16 Rx | Olivia M Thu, Sep 28, 2023 | | 2nd | 1:19 Rx | Aidan Thu, Sep 28, 2023 | | 3rd | 1:33 Rx | Harley Thu, Sep 28, 2023 | | 1st | 1:06 Rx | Jeremy Thu, Sep 28, 2023 | | 2nd | 1:07 Rx | Jackson Thu, Sep 28, 2023 | | 3rd | 1:11 Rx | Cooper T Thu, Sep 28, 2023 |
| Jeremy | 1:06 Rx | | | Jackson | 1:07 Rx | | | Cooper T | 1:11 Rx | | | Olivia M | 1:16 Rx | | | Thomas C | 1:17 Rx | | | Aidan | 1:19 Rx | | | Harley | 1:33 Rx | | | Andrew | 1:38 Rx | | | Kelly S | 1:44 Rx | | | Breanna | 1:44 Rx | | | Sarah Y | 1:46 Rx | | | Bianca | 2:00 Rx | | | Erika R | 2:12 Rx | | | Willy | N/A | MODWOD | | Kherri | N/A | Yesterdays WOD | | Patrick | N/A | MODWOD |
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9-28-2023 POSTWOD SKILLCON
(Check In)
On a 10:00 clock:
Ring muscle-up practice:
Ring support hold
Kneeling false grip ring rows
Kneeling muscle-up transitions
Low-ring practice
Kipping muscle-up practice
INTENDED STIMULUS
- Give athletes 4:00 to catch their breath and go on a 100-m cooldown walk while you record scores.
- Take 2:00 to demo each piece of the skill work before beginning. Then, set a clock and have the class move through each step on your lead. If an athlete cannot progress, they can continue to work on the piece they can complete successfully for the 10:00 duration.
| Erika R | Yes | | | Bianca | Yes | | | Cooper T | Yes | | | Aidan | Yes | | | Olivia M | Yes | |
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9-28-2023 MOBILITY
(No Results Tracked)
1 set:
:30 seated pike stretch
:30 figure-4 stretch/side
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