WOD
 | Tue, Apr 12 2022 |  |
| CrossFit 20220412 | Front Squat Max | CFA Kids - Week 70 - Skill Day | Pullup Program 20220412 | Home WOD 20220412 | Other Results |
CrossFit 20220412
(Time, Rx2, Rx3)
Warmup
Front Squat 1-1-1-1-1 (build to max)
WOD:
- 15-12-9 Handstand Pushups
- perform 21 Situps after each set of HSPU
- then 15-12-9 Ring Dips
- perform 21 Situps after each set of dips
- then 15-12-9 Pushups
- perform 21 Situps after each set of pushups
Rx2: scaled HSPU, scaled Dips, knee Pushups, and 15 Situps instead of 21
Rx3: DB Presses instead of HSPU, Box Dips, scaled Pushups, and 10 Situps instead of 21
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| Levi | 19:46 Rx | | | Coach E | 11:16 Rx2 | | | Lauren | 15:24 Rx2 | | | Daniel O | 16:20 Rx2 | | | Josiah | 19:15 Rx2 | 21 sit-ups | | Joanie | 13:21 Rx3 | 15 sit-ups | | Primadelia | 13:39 Rx3 | | | Sara | 13:48 Rx3 | 15 sit-ups | | Heather | 14:56 Rx3 | 21 sit-ups | | Katie A | 15:26 Rx3 | 21 sit-ups | | Brittney | 16:00 Rx3 | 21 sit-ups #155max | | Casey | 16:16 Rx3 | 21 sit-ups | | James H | 16:35 Rx3 | 21 sit-ups/full PUs | | Lisa | 17:34 Rx3 | 21 sit-ups | | Jason T | 18:43 Rx3 | |
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Front Squat Max
(Weight,  Squats)
Find your 1 rep Max Front squat
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Planned: Thu,Nov20,2025 Thu,Jun12,2025 Thu,Jul25,2024 Tue,Jul25,2023 Sat,Jul8,2023 Sat,Jan28,2023 Sat,Nov26,2022 Thu,Sep1,2022 Mon,Jul11,2022 Tue,Apr12,2022 Thu,Jul22,2021 Mon,Dec14,2020| 1st | 175 Rx | Erandi Thu, Jun 12, 2025
Coach E Thu, Jul 25, 2024 | | 2nd | 165 Rx | Coach A Sat, Jul 8, 2023 | | 3rd | 137 Rx | Coach B Thu, Nov 19, 2020 | | 1st | 315 Rx | Coach C Thu, Jun 12, 2025 | | 2nd | 285 Rx | Brandon Thu, Nov 20, 2025 | | 3rd | 265 Rx | Joey P Thu, Jun 12, 2025
Brice Thu, Jun 12, 2025
Perry Tue, Dec 11, 2018 |
| Josiah | 275 Rx | | | Levi | 240 Rx | | | Katie A | 175 Rx | | | Jason T | 165 Rx | | | Primadelia | 115 Rx | | | Lauren | 85 Rx | | | Heather | 80 Rx | | | Lisa | 65 Rx | |
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CFA Kids - Week 70 - Skill Day
(Time)
Warm up: 2 Rounds
5 Indoor Laps
10 Cossack Squats
10 Good Mornings
Skill: Review - Front Squats
Front Squats 3-3-3-3
WOD: Partner WOD 3 Rounds For Time
10 Front Squats
50 Jump Ropes
10 Deadlifts
20 Ring Rows
Weight Options:
FS: 25#, 15# or 10# DBs
DL: 45#, 35#, 25#, 15#
Game:
Rock, Paper, Scissors
Cool Down:
Yoga
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| Patrick | 7:10 Rx | Pailey | | Tina | -0:00 Rx | Tenry |
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Pullup Program 20220412
(Check In)
Cardio Warmup
2 Rounds
- 50 ft Inchworm w/ full extension
- 15 sec False Grip Lacrosse Ball Hold /hand
- 10 Alt Scorpion Stretch
Shoulders: 3 Rounds
- 10 Banded Overhead PVC Squats
- 10 Deficit Box HSPU
- 8 Strict Butterfly Circles
- 5 Weighted PVC Lat Opener
Arms: 2 Rounds
- 10 Banded Hold Tricep Extension /arm
- 10 Double DB Tempo Negative Bicep Curl (w/ mid-pause)
- 15 DB Tricep Extension
- 15 Standing DB Row (pause at top)
- 20 Alt Single Arm DB Curl
- 10 Double DB Lying Skull Crusher
Closer:
Accumulate 3 Mins in Handstand Hold
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| Josiah | Yes | | | Sara | Yes | | | Levi | Yes | | | Coach B | Yes | | | Perry | Yes | | | Coach A | Yes | | | Nathan | Yes | | | Omar | Yes | |
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Home WOD 20220412
(Reps)
Warmup: 2 rounds
10 alternating Spiderman stretches
10 scorpions
5 piked push-ups
5 air squats
5 jumps to target
3 weighted squats
3 weighted push presses
5 weighted thrusters
WOD: 7 Rounds
- 30 sec Jump to Target
- 30 sec Rest
- 30 sec weighted Thrusters
- 30 sec Rest
(score = total reps)
Stretch:
- 30 sec groiner /side
- 30 sec seated torso twist
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