WOD
 | Thu, Mar 3 2022 |  |
| CrossFit 20220303 | CFA Kids - Week 59 - Strength Day | Squat Program 20220303 | Home WOD 20220303 |
CrossFit 20220303
(Reps, Rx2)
Warmup
Front Rack Lunge 10-10-10-10-10
Partner WOD: 25 Min AMRAP
- 20 Pushups
- 30 Situps
- 40/28 Cal Row (or Bike)
(one works while one rests - switch as needed)
Rx2:
- 10 Knee Pushups
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| Josiah | 800 Rx | Bussin’ Bois | | Levi | 800 Rx | Bussin’ Bois | | James u | 646 Rx | Jeffbo | | Coach J | 646 Rx | Jeffbo | | Polyanna | 630 Rx | Polyomar | | Omar | 630 Rx | Polyomar | | Daniel O | 543 Rx | Poodle Sorinkles | | Joanie | 543 Rx2 | Poodle Sprinkles | | Perry | 500 Rx2 | Peather | | Heather | 500 Rx2 | Peather |
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CFA Kids - Week 59 - Strength Day
(Reps, Rx2, Rx3)
Warm up: 3 Rounds
100m Run
10 Big Arm Circles (front & back)
5 Ring Rows
Strength:
5 Rounds
15 Lat Pulldowns
7 Single Arm Tricep Kickbacks
10 Double Arm Bent Over Rows
15 sec Superman Hold
WOD: 12-min AMRAP
10 KB High Pulls
10 Push Jerk
10 Stink Bugs
10 Push Jerk
10 Jumping Pullups
Rx 26# KB, 15# bar
Rx2 18# KB, 10# bar
Rx3 10# DBs, 5# DBs
Game: Waddle Like a Duck Duck Goose
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| Josiah | 800 Rx | Bussin bois | | Tina | 258 Rx3 | |
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Squat Program 20220303
(Check In)
Leg/Cardio Warmup
- 20 Banded Knee Extensions / leg
- 20 Deadbugs
- 20 Glute Bridge
- 20 Bird Dogs
- 10 Ankle Mobility / side
- 10 Goblet Squats
4 x 10 Back Squat @ 60%
3 x 15 Bulgarian Split Squat (weighted)
superset to accumulate 100 Stalder Leg Lifts
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Home WOD 20220303
(Reps)
Warmup
- 10 groiners
- 7 wall squats w/ a slight hold at the bottom (face wall with hands overhead and squat)
- 10 Samson lunges (lunge w/ reach overhead)
- 5 wall squats w/ a 2 sec hold at the bottom
- 10 lateral lunges
- 3 wall squats w/ a 3 sec hold at the bottom
WOD: on a 13 min clock...
Min 0-3: Max weighted Ground-to-Overhead (lift weight from ground to overhead, then back to ground)
- Rest 2 Mins -
Min 5-8: Max Jumps to a target
- Rest 2 Mins -
Min 10-13: Max weighted Overhead Lunge (lunge while holding weight overhead)
score = total number of reps
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