WOD
 | Tue, Feb 22 2022 |  |
| CrossFit 20220222 | CFA Kids - Week 57 - Skill Day | Pullup Program 20220222 | Max Bar Hang Hold | Home WOD 20220222 |
CrossFit 20220222
(Time, Rx2, Rx3)
Warmup:
800m Run
Skill: Back Squat 3-3-3-3-3
WOD: 3 Rounds
- 200m Run
- 20 Knees-2-Elbow (knees must touch elbows)
- 200m Run
- 20 DB Thrusters (35/25)
(600m Bike or 250m Row may be used instead of Run)
Rx2: Knees-2-Armpits, 25/15 DB
Rx3: Knee Raises, 15/10 DB
| 0% |  | |  | 0% |
| Levi | 15:44 Rx | | | Sheridan | 14:46 Rx2 | | | Coach E | 15:09 Rx2 | | | Katie A | 15:29 Rx2 | 20# | | James H | 16:55 Rx2 | | | Brittney | 15:49 Rx3 | | | Sara | 17:50 Rx3 | 5# DB, bike | | Clara | 18:00 Rx3 | | | Primadelia | 18:13 Rx3 | | | Perry | 16:04 | 100m run | | Daniel O | 0 | DNF |
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CFA Kids - Week 57 - Skill Day
(Time, Rx2, Rx3)
Warm up: 3 Rounds
Lateral Shuffle (across room & back)
Single Leg Throw & Catch (down line & back)
6 Pushup with Rotation
Skill: Review Push Press
Feet under Hips with Laser Elbows
Brace Core & Quick Dip
Move Head Back
Push bar overhead with straight wrists @ top
Bring head forward
WOD: BENCHMARK - Modified Betty
3 Rounds for Time
12 Push Press
20 Box Jumps
Rx 15# bar, box jumps @ 20”
Rx2 10# dumbbells, box jumps or step ups @ 16”
Rx3 5# dumbbells, box jumps or steps ups @ 12”
Game: Freeze Dance Pizza Delivery
| 0% | | | | 0% |
| Patrick | 6:17 Rx | | | Tina | 6:40 Rx | |
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Pullup Program 20220222
(Check In)
Cardio/Shoulder Warmup
5 Wall Walks w/ 30 sec HS Hold each
3 Rounds
- 10 Alt Weighted Dead Bugs
- 8 Dual DB Bent Over Row
- 15 Single Arm Tricep Kickbacks / arm
- rest between rounds
- 6 x 5 Bench Press (build to heavy)
Max Bar Hang (more than 1 attempt)
3 Min Max Bicep Curls w/ empty barbell
| 0% | | | | 0% |
| Ankur | Yes | | | Coach J | Yes | | | Sara | Yes | | | Levi | Yes | | | Josiah | Yes | | | Coach B | 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 |
| Levi | 103 Rx | | | Josiah | 70 Rx | | | Coach J | 60 Rx | | | Coach B | 44 Rx | | | Ankur | 42 Rx | | | Sara | 37 Rx | |
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Home WOD 20220222
(Reps)
Warmup: 2 Rounds
10 arm swings across and overhead
5 inchworms + 3 push-ups/rep
5 side plank reach-throughs/side
50-ft forward bear crawl
50-ft backward bear crawl
5 DB upright rows (slow)
WOD: 5 Sets
- Max Weighted Upright Rows, then
- Max Plank Hold
- Rest 2 Mins between sets
score = total max reps (record total time held in plank in the comments)
| 0% | | | | 0% |
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