WOD
 | Tue, Dec 7 2021 |  |
 | Welcome: Aaron D |
| CrossFit 20211207 | CFA Kids - Week 39 - 12072021 | Pullup Program 20211207 |
CrossFit 20211207
(Time, Rx2, Rx3)
Warmup
Toes-2-Bar 7-7-7
Push Press 5-5-5
Squat Snatch 3-3-3
The 12 WODs of Christmas
Buy-in: 6 Wall Walks
3 Rounds
- 5 Squat Snatch
- 10 Burpee Box Jumps
- 15 Push Press
- 20 Toes-2-Bar
Cash-out: 5 Wall Walks
Rx 95/65
Rx2 75/55, Knee-2-Elbow
Rx3 65/45, Kipping Knee Raises
| 0% |  | |  | 0% |
| Levi | 18:49 Rx | | | Josiah | 20:13 Rx | | | Kristen | 18:21 Rx3 | 35# | | James H | 19:53 Rx3 | | | Primadelia | 19:54 Rx3 | | | Clara | 20:00 Rx3 | | | Aaron D | 21:39 Rx3 | 55# | | Wanona | 11:59 | 65# / donkey kicks | | Brittney | 19:15 | No cash out | | Christina | 19:15 | 35# | | Sara | 22:00 | scaled |
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CFA Kids - Week 39 - 12072021
(Time, Rx2)
Warm up: 3 Rounds
Bear Crawl
Deep Squat Stretch
Bunny Hops
Skill/Strength: Review Air Squats
Laser Elbows
Heel Magnets
Knees Out
Eyes Up
Past Parallel
WOD: Partner WOD: 3 Rounds For Time
15 Squats
15 Jump Rope
15 Squat Jumps
15 Situps
Rx Double Unders
Rx2 Single Unders
Game:
Donkey Tails
| 0% | | | | 0% |
| Patrick | 6:43 Rx2 | Patdom | | Tina | 6:15 | scaled |
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Pullup Program 20211207
(Check In)
Cardio/Shoulder Warmup
Accumulate 3 Mins in Handstand (every time you drop you have 5 Plank to Pushups)
Strict Press (focus on HSPU transferability with good form)
- 1 x 3-4 @ 75%
- 4 x 5 (stick w/ same weight)
EMOTM x 8 Mins
- Odd: Kipping Pullups (or kip swings)
- Even: Kipping T2B (or kipping knee raises)
Work on Tripod Kip to Plank for 8 Mins
Accessory: E30sec x 6
- 1 Plyo Pushup onto Plates
| 0% | | | | 0% |
| Josiah | Yes | | | Sara | Yes | | | Levi | Yes | | | Coach B | Yes | | | Coach J | Yes | |
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