WOD
 | Tue, Sep 21 2021 |  |
| CrossFit 20210921 | CFA Kids - Week 33-2 | Pullup Program 20210921 | Other Results |
CrossFit 20210921
(Time, Rx2, Rx3)
Push Jerk & Jump Rope Warmup
EMOTM x 12 Mins
- Min 1: 5 Depth Jumps
- Min 2: 5 Box Jumps for Height
- Min 3: 5 Seated Box Jumps
WOD Warmup/Prep
WOD: 3 Rounds
- 25 Double DB Push Jerks (35/25)
- 50 Double Unders
- 25 Double DB Weighted Stepups (24/20)
- 50 Double Unders
Rx2 25/15
Rx3 15/10, 60 Singles, unweighted Step-ups
| 0% |  | |  | 0% |
| Levi | 14:05 Rx | | | James u | 18:53 Rx2 | | | Primadelia | 12:37 Rx3 | | | Heather | 12:48 Rx3 | | | Kim | 13:19 Rx3 | | | Heidi | 13:43 Rx3 | | | Sushant | 13:53 Rx3 | 20# | | Christina | 14:02 Rx3 | | | Clara | 14:05 Rx3 | | | Polyanna | 16:10 Rx3 | 15#/DU attempts | | Wanona | 10:33 | Jumping/single arm PJ | | Coach E | 14:19 | 15#/100singles | | James H | 18:24 | 30#/20”/100 Singles |
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CFA Kids - Week 33-2
(Reps, Rx2, Rx3)
Warm up: 3 Rounds
20 Front Lunges
20 Jump Squats
20 Pause Cossack Squats
Skill/Strength: Review Squats
Pistols 5-5-5 (ea leg)
10 x 1-Legged V-ups
Pause Squats 5-5-5
10 x 1-Legged V-ups
WOD: AMRAP
16-min AMRAP
5 Front Squats
10 Slam Balls
15 Knee raises
Rx Bar 15#
Rx2 DB 10#
Rx3 DB 5#
Game:
Animal Red Light, Green Light
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Pullup Program 20210921
(Check In)
Cardio Warmup
10-8-6-4-2 Ring Rows superset with
5-4-3-2-1 Inchworm Pushups
2 x 5 Very Easy Pullups
5 x 3 Tough Strict Pullups
8 x 2 HSPU superset with
8 x 6 Barbell Skull Crushers
5 x 10 Bent Over Banded Scap Rows
5 x 10 Bent Over Pause Band Rows
Accessory: 5 Rounds
(40 sec on/20 sec off)
- Plank-2-Pushup
| 0% | | | | 0% |
| Levi | Yes | | | Coach B | Yes | | | Josiah | Yes | | | Kristen | Yes | | | Sara | Yes | | | Coach J | Yes | |
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