WOD
 | Tue, Sep 14 2021 |  |
| CrossFit 20210914 | PT - 09142021 | CFA Kids - Week 32 | Pullup Program 20210914 | Other Results |
CrossFit 20210914
(Time, Rx2, Rx3)
Partner Rowling Warmup
Double/Triple Under Practice
WOD: 5 Rounds
- 50 Double Unders
- 50ft Single Arm OH Walking Lunge
Rx: 50/35 DB
Rx2: 30 Double Unders, 35/20 DB
Rx3: 1 Min Singles, Unweighted Lunges
| 0% |  | |  | 0% |
| Levi | 7:54 Rx | | | Josiah | 8:44 Rx | | | Joanie | 12:00 Rx2 | | | Sara | 14:30 Rx2 | 10# | | Primadelia | 15:50 Rx2 | | | Wanona | 9:16 Rx3 | | | Perry | 9:18 Rx3 | | | Emma | 11:10 Rx3 | 20# | | Heather | 11:17 Rx3 | 10# | | Polyanna | 11:30 Rx3 | DU practice/multi-weights | | Brittney | 11:32 Rx3 | DU practice/25# | | Casey | 12:20 Rx3 | 5# | | Clara | 12:50 Rx3 | | | James u | 12:53 Rx3 | 40/30 | | James H | 12:53 Rx3 | 40 |
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PT - 09142021
(Check In)
Warm Up: 3 Rounds
25 Singles
10 PVC Pass Thrus
Walking Knee Hugs
WOD Warm Up: 4 Rounds
20 sec Chair Pose
10 Plank to Downward Dog to Upward Dog
5 Warrior to Triangle Pose (ea side)
WOD: 4 Rounds
10 Slam Balls @ 10#
10 Lateral Barbell Hops
10 Ring Rows
10 Heel Touches
10 Barbell Strict Press @ 15#
10 Cal Bike
Cool Down:
Stretching
| 0% | | | | 0% |
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CFA Kids - Week 32
(Time, Rx2)
Warm up: 3 Rounds
25 Jump Ropes
20 sec High Knees
5 Burpees
Skill/Strength: Review Squats
Banded Rows 10-10-10
10 Russian Twists
Belgian Split Squats 5-5-5
10 Side Plank Pulses
WOD: For Time 4 Rounds
For Time 16 minutes
5 Wall Balls 8# - 10#
5 Push Ups
10 Box Jumps
10 Ring Rows
Rx Box Jumps
Rx2 Step Ups
Game: Alligator in the Swamp
| 0% | | | | 0% |
| Patrick | 6:08 Rx | | | Victor ' | 5:25 Rx2 | |
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Pullup Program 20210914
(Check In)
Warmup: 2.5 Rounds
- 30 Sec Active Hang
- 10 each A/I/T/W
- 2 x 5 Very Easy Strict Pullups
Strength 1: 5 Sets
- 5 Bench Press (build to heavy)
- 12 Single Arm DB/KB Row (moderate)
Strength 2: EMOTM x 8
- 2 Barbell Strict Press @ 85%
Control: 5 Sets
- 10 Y-Pulls on Rings
- 10 Hollow Band Press-downs
| 0% | | | | 0% |
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