WOD
 | Tue, Mar 29 2022 |  |
| CrossFit 20220329 | CFA Kids - Week 66 - Skill Day | Pullup Program 20220329 | Home WOD 20220329 |
CrossFit 20220329
(Time, Rx2, Rx3)
Warmup: 3 Rounds
:30 row (easy, moderate, fast)
10 med-ball sit-ups with straight legs
10 hanging knee raises
20 alternating lunges
Bar Muscle Up Progression
WOD:
- 25/18 Cal Row (or Bike)
- 20 GHD Situps
- 5 Bar Muscle-ups
- 25/18 Cal Row
- 20 Toes-2-Bar
- 5 Bar Muscle-ups
- 25/18 Cal Row
- 20 Single-Leg Squats
- 5 Bar Muscle-ups
- 25/18 Cal Row
- 20 Walking Lunges
- 5 Bar Muscle Ups
Rx2: 21/15 cals, Pullups instead of BarMU
Rx3: 12/9 cals, scaled GHD/TTB/Pistols, Ring Rows instead of BMU
INTENDED STIMULUS
Try to finish between 13:00-18:00
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| 1st | 14:31 Rx2 | Coach E Tue, Mar 29, 2022 | | 2nd | 14:53 Rx3 | Chloe Tue, Mar 29, 2022 | | 1st | 12:50 Rx2 | James H Tue, Mar 29, 2022 | | 2nd | 14:64 Rx3 | Aaron D Tue, Mar 29, 2022 | | 3rd | 17:00 | Coach J Tue, Mar 29, 2022 |
| James H | 12:50 Rx2 | 25 cals | | Coach E | 14:31 Rx2 | | | Daniel O | 12:16 Rx3 | | | Brittney | 12:20 Rx3 | 18 cals | | Sara | 13:00 Rx3 | | | Heather | 13:56 Rx3 | 18 cals | | Chloe | 14:53 Rx3 | 15 cals | | Aaron D | 14:64 Rx3 | | | Joanie | 17:36 Rx3 | Bike | | Levi | 13:00 | 3.8 rounds RX | | Coach J | 17:00 | 2 rounds Rx |
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CFA Kids - Week 66 - Skill Day
(Time)
Warm up: 3 Rounds
15 Jumping Jacks
Broad Jumps
5 Good Mornings
Skill: Review Romanian Deadlifts
Romanian Deadlifts 3-3-3-3
WOD: Partner WOD: 4 Rounds For Time
100m Run
10 Romanian Deadlifts
100m Run
10 Push Jerks
Weight Options:
RDL = 35#, 25# or 15#
Push Jerks = 25#, 15# or Dumbbells
Game: Animal Relay Races
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| Patrick | 10:30 Rx | Coltrick | | Tina | 11:40 Rx | Tailey |
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Pullup Program 20220329
(Check In)
Warmup
3 Sets
- 10-8-6 Pushup to Down Dog
- 10 alt. KB Halos
- 5 Very Easy Strict Pullups
Lat Circuit: 3 Rounds
- 8 Elevated Inverted Rows
- 12 Seated Band Pull Hold
- 8 Banded Bent Over Row
- 12 Single Arm Ring Row Tempo Negative
8 x 2 Strict HSPU
Closer: TBD
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| Coach J | Yes | | | Coach B | Yes | | | Omar | Yes | | | Perry | Yes | |
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Home WOD 20220329
(Time)
Warmup: 2 rounds
5 inchworms
20 mountain climbers
5 elbow instep reach/side
5 squats
5 jump squats
10 hollow rocks
WOD:
- 300m Run
- 20 weighted Situps
- 5 Burpee Broad Jumps
- 300m Run
- 20 V-ups
- 5 Burpee Broad Jumps
- 300m Run
- 20 Single-leg Squats
- 5 Burpee Broad Jumps
- 300m Run
- 20 Walking Lunges
- 5 Burpee Broad Jumps
Stretch:
- 1 min Groiner stretch /side
- 1 min Press-up hold
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