WOD
 | Thu, Mar 24 2022 |  |
 | Happy Birthday: Jose B |
| CrossFit 20220324 | Squat Clean Max | CFA Kids - Week 65 - Strength Day | Squat Program 20220324 | Home WOD 20220324 |
CrossFit 20220324
(Reps, Rx2, Rx3)
Med Ball Warmup
Med Ball Cleans
Build to heavy Barbell Clean
WOD: 7 Min AMRAP
- 10 Squat Cleans (95/65)
- 20 Situps
Rx2 75/55
Rx3 65/45
INTENDED STIMULUS
3-5+ rounds
Use the arms to 'kip' the sit-up to increase speed during the workout.
Cleans should feel light and sit-ups should be completed in large sets.
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| Levi | 127 Rx | | | Brittney | 123 Rx | | | Coach J | 112 Rx | | | Sheridan | 96 Rx | | | Daniel O | 76 Rx | | | Primadelia | 64 Rx2 | | | Perry | 70 Rx3 | | | Wanona | 113 | 65# power |
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Squat Clean Max
(Weight,  Cleans)
Max weight of full squat (below parallel) clean
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Planned: Sat,Aug30,2025 Sat,Jun28,2025 Sat,Apr26,2025 Tue,May14,2024 Mon,May15,2023 Wed,Jan18,2023 Thu,Mar24,2022 Fri,Feb18,2022 Fri,Oct22,2021 Fri,Aug27,2021 Fri,Aug6,2021 Sat,May8,2021| 1st | 155 Rx | Nicole Sat, Dec 6, 2025 | | 2nd | 150 Rx | Coach A Sat, May 11, 2024 | | 3rd | 146 Rx | Coach E Sat, Nov 29, 2025 | | 1st | 265 Rx | Joey P Sat, Nov 29, 2025 | | 2nd | 235 Rx | Joe K Tue, May 14, 2024
Coach C Tue, Feb 6, 2024 | | 3rd | 205 Rx | Nick Sat, Apr 26, 2025 |
| Levi | 215 Rx | | | Coach J | 195 Rx | 5th | | Wanona | 140 Rx | | | Brittney | 120 Rx | | | Primadelia | 95 Rx | |
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CFA Kids - Week 65 - Strength Day
(Time, Rx2, Rx3)
Warm up: 4 Rounds
Walking Lunges
Walking Knee Hugs
Lateral Shuffle
Strength:
5 Rounds
10 Weighted Glute Bridges
10 Sunrise Sit Ups
20 sec Low Plank
WOD: 21-15-9
Sumo Deadlift High Pulls
Slam Balls
Sumo Deadlifts
Rx 15#, 10#, 35#
Rx2 10# DB, 10#, 15#
Rx3 5# DB, PVC
Game: Animal Red Light, Green Light
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| Patrick | 6:16 | 15# | | Tina | 7:39 | 15# |
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Squat Program 20220324
(Check In)
Cardio/Leg Warmup
2 Rounds:
- 5 Air Squats (slow/controlled)
- 10 Feet Together Squats (slow/controlled)
- 10 Fire Hydrants (5/side)
- 20 sec Lizard Stretch /side
Pistol Squat Drills
- Flexibility
- Hip Flexors
- Leg Strength
- Balance
Pistol Squat Quality
- 2 x 10 Banded Pistols /leg
- 2 x 8 Rig/Ring Pistols /leg
Finisher: 3 Rounds
- max Stalder leg lifts
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Home WOD 20220324
(Reps)
Warmup
30 sec jump rope or line hops
30 sec hollow hold
30 sec air squats
10 single-arm weighted power cleans/arm
5 single-arm weighted squats/arm
10 hollow rocks
WOD: 7 Min AMRAP
- 10 weighted Squat Cleans
- 20 Situps
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