WOD
 | Fri, Jan 22 2021 |  |
| CrossFit 20210122 | Front Squat 5-Rep Max | Max Front Rack Step-up - Left Leg | Max Front Rack Step-up - Right Leg | Single Arm Farmers Carry - Left | Single Arm Farmers Carry - Right |
CrossFit 20210122
(Time, Rx2, Rx3)
Warmup
Strength Balance Testing
WOD: 3 Rounds
- Aggregate 2 Mins of Hollow Hold
- Aggregate 2 Mins Handstand Hold
- 500m Row (1200m Bike)
Rx2 modified & 90 Secs of each
Rx3 modified & 60 Secs of each
| 0% |  | |  | 0% |
| Emma | 24:17 Rx | | | Coach B | 29:58 Rx | | | Wanona | 20:41 Rx2 | | | Logan M | 20:47 Rx2 | | | Josiah | 14:22 Rx3 | | | Perry | 18:17 Rx3 | | | Fatima | 21:20 Rx3 | | | Lisa | 22:47 Rx3 | 2 min holds | | Sara | 24:00 Rx3 | |
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Front Squat 5-Rep Max
(Weight,  5 Rep Max)
Work to a 5 Rep Max Weight for Front Squat
| 0% | | | | 0% |
Planned: Tue,Mar19,2024 Sun,Sep10,2023 Fri,Dec16,2022 Thu,Nov10,2022 Thu,Sep22,2022 Mon,Feb1,2021 Tue,Jan26,2021 Fri,Jan22,2021 Thu,Jan21,2021 Mon,Jan18,2021| 1st | 140 Rx | Coach A Tue, Mar 19, 2024 | | 2nd | 135 Rx | Coach E Tue, Mar 19, 2024 | | 3rd | 120 Rx | Julie A Tue, Mar 19, 2024 | | 1st | 225 Rx | Coach C Tue, Mar 19, 2024 | | 2nd | 215 Rx | Joe K Sat, Mar 4, 2023 | | 3rd | 190 Rx | Coach J Tue, Jan 26, 2021 |
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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 |
| Logan M | 8 Rx | 62 | | Wanona | 3 Rx | 58 |
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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 |
| Logan M | 10 Rx | 62 | | Wanona | 3 Rx | 58 |
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Single Arm Farmers Carry - Left
(Reps, Rx2, Strength-Lower Body)
Rx = Single Arm Farmers Carry in Left hand for distance at 50% of 5RM Deadlift (10m = 1 rep)
Rx2 = max weight Single Arm Farmers Carry for 50 meters (5 reps)
Scoring = Record number of reps at appropriate Rx level. Indicate weight used in comments.
| 0% | | | | 0% |
| Coach B | 3 Rx | 1st 92.5 | | Sara | 2 Rx | 82.5 | | Perry | 2 Rx | 1st 122.5 | | Josiah | 2 Rx | 137.5 |
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Single Arm Farmers Carry - Right
(Reps, Rx2, Strength-Lower Body)
Rx = Single Arm Farmers Carry in Right hand for distance at 50% of 5RM Deadlift (10m = 1 rep)
Rx2 = max weight Single Arm Farmers Carry for 50 meters (5 reps)
Scoring = Record number of reps at appropriate Rx level. Indicate weight used in comments.
| 0% | | | | 0% |
| Perry | 4 Rx | 1st 122.5 | | Josiah | 3.5 Rx | 137.5 | | Coach B | 3 Rx | 1st 92.5 | | Sara | 2 Rx | 82.5 |
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