WOD
 | Thu, Jan 27 2022 |  |
| CrossFit 20220127 | CFA Kids - Week 50 - Strength Day | Squat Program 20220127 | Home WOD 20220127 |
CrossFit 20220127
(Time, Rx2, Rx3)
Warmup
5 Mins EMOTM
- 1-5 Wall Walks
Handstand Hold Practice
Toes-2-Bar Progression
WOD: 5 Rounds
- 1 Min Handstand Hold
- 21 Toes-2-Bar
Rx2 - 45 sec HS Hold, Knees-2-Elbow
Rx3 - 1 MIn Plank Hold, Hanging Knee Raises
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| Coach J | 17:56 Rx | | | Polyanna | 15:02 Rx2 | | | James u | 16:14 Rx2 | | | Heather | 11:34 Rx3 | | | Sara | 17:55 Rx3 | | | Coach E | 12:15 | 3 rounds @ Rx, then Riiiiip |
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CFA Kids - Week 50 - Strength Day
(Time, Rx2, Rx3)
Warm up: 2 Rounds
4 Room Laps
Bear Crawl
Strength:
3 Rounds
8 Single Arm DB Bent Over Rows (4 per arm)
8 Curtsey Lunges (4 per leg)
10 Banded Rows
10 Weighted Good Mornings
WOD: 21-15-9
Air Squats
Slam Balls
Pushups
Rx 10# Slam Ball, full body pushups
Rx2 10# Slam Ball, knee pushups
Rx3 Range of motion for Slam Ball, Box or Wall pushups
Game: Rock, Paper Scissors
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Squat Program 20220127
(Check In)
Warmup
Ankle Mobility
T-Spine Extension (foam roller)
Seated Wall Slides
Squat to Reach
Banded Squat OH Shoulder Reach
Single Arm OH Squat
Close Grip OH Squat
OH Squat on a Post
Bamboo Overhead Squats
Accessory: Med Ball...
- Russian Twists
- Dead Bugs
- Planks
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| Sara | Yes | | | Polyanna | Yes | | | James u | Yes | | | Coach E | Yes | | | Coach J | Yes | | | Tracy L | Yes | | | Ankur | Yes | |
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Home WOD 20220127
(Reps)
Warmup: 3 sets:
15 toe-touches
10 alternating elbow insteps
5 wall squats
WOD: 5 Rounds for Reps
- 1 MIn weighted Squats
- 1 Min Wall Sit
- 1 Min Rest
(count total number of Squats and 5 reps for Wall Sits. Subtract 1 rep on the wall sit every time you break)
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