WOD
 | Tue, Mar 23 2021 |  |
 | Gymversary: Coach J(8) |
| CrossFit 20210323 | Deadlift Max | Kids - Week 7 Day 13 (Overhead Squats) | Pullup Program 20210323 |
CrossFit 20210323
(Check In)
Warmup:
200m Run, 500m Bike or 250m Row
30 count Ankle Inversion & Ankle Eversion
30 count Eagle Arms (ea arm)
30 count Single Leg Glute Bridge Hold (ea leg)
30 count Squatted Big Toe Stretch
30 count Across Body Stretch (ea arm)
30 count Hurdler Stretch (ea leg)
Strength/Skill:
Deadlift 5-3-3-1-1-1
(record max deadlift successfully lifted in other tab)
WOD: Every 90 Secs x 6 Rounds
- 30 Double Unders (50 Singles)
- 9 Deadlifts
- 6 Hang Power Cleans
- 3 Push Jerks
(increase weight each set)
Try to go unbroken on the barbell
No score today - just work hard!
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| Lisa | Yes | | | Sushant | Yes | | | Emma | Yes | | | Josiah | Yes | | | Daniel O | Yes | | | Wanona | Yes | | | Levi | Yes | | | Logan M | Yes | | | Coach J | Yes | | | Primadelia | Yes | | | Savannah | Yes | | | Sara | Yes | |
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Deadlift Max
(Weight,  Misc Barbell)
Find your 1 rep max deadlift weight.
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Planned: Sat,Jan3,2026 Mon,Jun16,2025 Mon,Aug26,2024 Sat,Aug17,2024 Wed,Jan10,2024 Sun,Dec31,2023 Mon,Dec18,2023 Wed,Mar29,2023 Fri,Dec9,2022 Tue,Jul19,2022 Wed,Sep15,2021 Fri,Jun25,2021| 1st | 295 Rx | Julie A Mon, Jun 16, 2025 | | 2nd | 280 Rx | Nicole Sat, Jan 3, 2026 | | 3rd | 275 Rx | Coach A Sat, Aug 17, 2024 | | 1st | 475 Rx | Nick Sat, Aug 2, 2025 | | 2nd | 455 Rx | Coach C Mon, Jun 16, 2025 | | 3rd | 425 Rx | Brandon Sat, Jan 3, 2026 |
| Josiah | 365 Rx | | | Logan M | 345 Rx | | | Savannah | 265 Rx | | | Levi | 260 Rx | | | Sara | 185 Rx | |
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Kids - Week 7 Day 13 (Overhead Squats)
(Time)
Warm Up:
4 Rounds
5 Broad Jumps
5 Large Arm Circles (forward & backward)
Squat Review - Watch Coach Brooke Heel Magnets
5 Squats
Overhead Squat Review - Watch Coach Brooke
5 Arms in Y Up to the Sky
Overhead Squats 1-1-1-1-1
WOD: For Time with 8-min Time Cap
50m Run
2 Overhead Squats
10 Flamingo Jumps
50 Run
4 Overhead Squats
10 Flamingo Jumps
50m Run
6 Overhead Squats
10 Flamingo Jumps
50 Run
8 Overhead Squats
10 Flamingo Jumps
50m Run
10 Overhead Squats
10 Flamingo Jumps
50 Run
12 Overhead Squats
10 Flamingo Jumps
GAME: Memory Movements
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Pullup Program 20210323
(Check In)
Cardio Warmup
T-Spine Warmup
30 Sec Single Arm Hang (toe assist if necessary)
3 Rounds
- 20 Toe Tap Pike
- 20 Extended Crunches
Pullup Strength
- 4 Supinated Negatives (7 sec descent)
or
- 7-6-5-4-3 Strict Pullups
Superset w/ 10 Weighted Shrugs (5 per direction)
Finisher: 10-8-6-4-2
- Strict/Muscle Clean + Strict Press
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| Coach J | Yes | | | Coach B | Yes | | | Coach E | Yes | |
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