WOD
 | Thu, Feb 24 2022 |  |
| CrossFit 20220224 | CFA Kids - Week 58 - Strength Day | Squat Program 20220224 | Home WOD 20220224 |
CrossFit 20220224
(Time, Rx2, Rx3)
Warmup
Deadlift 5-5-5-5-5 (work to max load)
WOD: 30-20-10
- GHD Situps
- Toes-2-Bar
- Wall Balls (20/14)
Rx2: Knees-2-Armpits
Rx3: Abmat Situps; Knee Raises; 14/10 WB
| 0% |  | |  | 0% |
| 1st | 8:55 Rx3 | Coach E Thu, Feb 24, 2022 | | 2nd | 12:00 | Chloe Thu, Feb 24, 2022 | | 1st | 14:54 Rx | Coach J Thu, Feb 24, 2022 | | 2nd | 11:06 Rx3 | Perry Thu, Feb 24, 2022 | | 3rd | 11:42 Rx3 | Aaron D Thu, Feb 24, 2022 |
| Levi | 11:48 Rx | | | Josiah | 13:50 Rx | | | Coach J | 14:54 Rx | | | Coach E | 8:55 Rx3 | | | Primadelia | 10:00 Rx3 | | | Brittney | 10:08 Rx3 | Some GHDs | | Joanie | 10:10 Rx3 | 14# | | Perry | 11:06 Rx3 | | | Daniel O | 11:09 Rx3 | | | Aaron D | 11:42 Rx3 | 14# | | Chloe | 12:00 | 8# |
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CFA Kids - Week 58 - Strength Day
(Time, Rx2, Rx3)
Warm up: 3 Rounds
Back Pedals (across room & back)
5 PVC Pass Thrus
10 Cross Body Shoulder Swings
20 sec DB Pendulum Stretch
Strength:
4 Rounds
15 Supermans
5 DB Curtsey Squats (ea leg)
5 Single Arm DB Hammer Curls (ea arm)
10 Hollow Rocks
WOD: 21-15-9
Strict Press
Low Plank (seconds)
Stink Bugs
Rx 15# bar, Abmat
Rx2 10# dumbbells, Abmat on platform
Rx3 PVC, Abmat on platform
Game: Frogger
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Squat Program 20220224
(Check In)
Leg/Cardio Warmup
2 Rounds
- 5 Candlesticks to stand
- 10 Clamshells / side
- 10 Toe Touch (toes elevated)
- 10 Toe Touch (heels elevated)
Back Squat
- 1 x 10 @ 60%
- 1 x 8 @ 65%
- 1 x 8 @ 70%
- 1 x 8 @ 75%
Front Squat
- 1 x 5 @ 60%
- 1 x 5 @ 65%
- 2 x 5 @ 70%
Accessory: 8 Mins
- practice Pistol Candlestick to Stand
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Home WOD 20220224
(Reps)
Warmup: 2 rounds
- 10 Alt Single Leg Toes Touches
- 10 Narrow Stance Squats
- 10 Lateral Leg Swings / side
- 10 Cossack Squats
WOD: 5 Rounds
- 30 sec Superman Pulses
- 15 sec Rest
- 45 sec weighted Squats
- 90 sec Rest
Score = total number of reps
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