WOD
 | Tue, May 25 2021 |  |
| CrossFit 20210525 | CFA Kids - Week 16 Day 31 (Front Squats) | Pullup Program 20210525 | Max Bar Hang Hold |
CrossFit 20210525
(Time, Rx+, Rx2, Rx3)
Warmup
OHS Warmup
5 Sets of Tempo Pause Overhead Squat
(5 sec Descent, 5 sec Pause, 5 sec Ascent)
WOD: 21-15-9
- 400m Run
- Power Clean
- Push Jerks
Rx+ 135/95
Rx 105/75
Rx2 85/55
Rx3 65/45
| 0% |  | |  | 0% |
| Levi | 17:58 Rx+ | | | Josiah | 20:40 Rx+ | | | Daniel O | 18:11 Rx | | | Coach E | 19:11 Rx | | | Sushant | 15:22 Rx2 | | | Emma | 15:33 Rx2 | | | Brittney | 17:18 Rx2 | 65# | | Savannah | 17:28 Rx2 | | | Joanie | 18:00 Rx2 | | | Primadelia | 22:37 Rx2 | | | Casey | 16:35 Rx3 | | | Lisa | 15:06 | 35# | | Perry | 16:19 | 12, 9, 5 - 65# |
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CFA Kids - Week 16 Day 31 (Front Squats)
(Time)
Warm up:
3 Rounds
100m Run
10 Wall Pushups
10 Donkey Kicks
Skill/Strength:
Review Front Squats - Watch Coach Brooke
Feet in Squat position
Laser Elbows
Bums Back to Squat
Stand Tall
WOD:
For Time with 10-min Time Cap
2-4-6-8-10-8-6-4-2 of
Front Squats
Push Jerks
Back Squats
Jumping Pullups
Game:
Deck of Cards
| 0% | | | | 0% |
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Pullup Program 20210525
(Check In)
Warmup
3 Rounds
- 8 Ring Rows (2 sec hold)
- 12 Reverse Snow Angels
- 20 Mountain Climbers
Max Hang Test (record result in other tab)
8-8-7-6-5 of
- Supinated Negatives (5 sec descent)
- Arnold Presses
- 2 Min Rest
Finisher: 3 Rounds
- 15 Side Planks
- 15 Cat/Cow
- 10 Rig Leg Lowers
| 0% | | | | 0% |
| Josiah | Yes | | | Levi | Yes | | | Coach E | Yes | | | Coach B | Yes | | | Sheridan | Yes | | | Sara | Yes | | | Omar | Yes | |
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Max Bar Hang Hold
(Max Time,  Pullups and MUs)
Maximum number of seconds hanging from a bar without dropping
(grips not allowed)
| 100% | | | | 0% |
Planned: Sun,Feb9,2025 Mon,Oct2,2023 Wed,May24,2023 Tue,Dec13,2022 Sat,Jun4,2022 Tue,Feb22,2022 Tue,May25,2021| 1st | 95 Rx | Coach E Tue, Dec 13, 2022 | | 2nd | 78 Rx | Coach B Wed, May 24, 2023 | | 3rd | 66 Rx | Tracy L Wed, May 24, 2023 | | 1st | 130 Rx | Joey P Sun, Feb 9, 2025 | | 2nd | 120 Rx | Coach J Sun, Feb 9, 2025 | | 3rd | 100 Rx | James H Tue, Dec 13, 2022 |
| Sheridan | 120 Rx | | | Levi | 106 Rx | | | Josiah | 90 Rx | | | Omar | 75 Rx | | | Coach E | 60 Rx | | | Sara | 60 Rx | | | Coach B | 60 | scaled |
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