WOD
 | Fri, Jan 8 2021 |  |
| CrossFit 20210108 | Max Front Rack Step-up - Right Leg | Max Front Rack Step-up - Left Leg | Deadlift 5-Rep Max |
CrossFit 20210108
(Check In)
Warmup
Max Front Rack Step Ups / Leg
work to either...
- Max steps up @ 33% of DL 5RM
or
- Max weight stepup (per leg) for 5 reps
(height of step is just above knee)
note: if you do not have a recent 5RM Deadlift then work to establish 5RM Deadlift max instead of step-ups
WOD: 5 Rounds (not for time*)
- 2 Rope Climbs
- 20 controlled, slow AbMat sit-ups
*strive for continuous movement
| 0% |  | |  | 0% |
| Elizabeth J | Yes | | | Lisa | Yes | | | Emma | Yes | | | Joanie | Yes | | | Coach B | Yes | | | Perry | Yes | | | Wanona | Yes | | | Fatima | Yes | | | Sushant | Yes | |
|
Max Front Rack Step-up - Right Leg
(Reps, Rx2,  Strength-Lower Body)
Work to max reps of right leg step-up on box just above knee height.
Rx = weight @ 33% of 5RM Deadlift
Rx2 = work up to max weight on right leg step-ups for 5 reps (indicate weight used in comments)
| 0% | | | | 0% |
Planned: Tue,Jun20,2023 Mon,Feb1,2021 Wed,Jan27,2021 Fri,Jan22,2021 Fri,Jan8,2021| 1st | 10 Rx | Chloe Tue, Jun 20, 2023
Coach E Tue, Jun 20, 2023
Amelia Tue, Jun 20, 2023 | | 2nd | 6 Rx | Coach A Tue, Jun 20, 2023 | | 3rd | 4 Rx2 | Coach B Fri, Jan 8, 2021 | | 1st | 11 Rx | Matt Tue, Jun 20, 2023 | | 2nd | 6 Rx | Aaron D Tue, Jun 20, 2023 | | 3rd | 1 Rx | Coach J Tue, Jun 20, 2023 |
| Sushant | 7 Rx | 65# | | Emma | 4 Rx | | | Lisa | 6 Rx2 | 18# | | Fatima | 5 Rx2 | 7.5# | | Joanie | 4 Rx2 | 40# | | Coach B | 4 Rx2 | 3rd 35# |
|
Max Front Rack Step-up - Left Leg
(Reps, Rx2, Strength-Lower Body)
Work to max reps of left leg step-up on box just above knee height.
Rx = weight @ 33% of 5RM Deadlift
Rx2 = work up to max weight on left leg step-ups for 5 reps (indicate weight used in comments)
| 0% | | | | 0% |
Planned: Tue,Jun20,2023 Mon,Feb1,2021 Wed,Jan27,2021 Fri,Jan22,2021 Fri,Jan8,2021| 1st | 13 Rx | Coach E Tue, Jun 20, 2023 | | 2nd | 10 Rx | Chloe Tue, Jun 20, 2023 | | 3rd | 5 Rx | Coach A Tue, Jun 20, 2023 | | 1st | 11 Rx | Matt Tue, Jun 20, 2023 | | 2nd | 7 Rx | Aaron D Tue, Jun 20, 2023 | | 3rd | 4 Rx | Coach J Tue, Jun 20, 2023 |
| Sushant | 7 Rx | 65# | | Emma | 4 Rx | | | Lisa | 11 Rx2 | 9# | | Coach B | 3 Rx2 | 4th 35# | | Fatima | 3 Rx2 | 7.5# | | Joanie | 2 Rx2 | 27# |
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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 |
| Perry | 245 Rx | 5th | | Wanona | 175 Rx | | | Elizabeth J | 135 Rx | |
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