WOD
 | Tue, Apr 26 2022 |  |
| CrossFit 20220426 | CFA Kids - Week 74 - Skill Day | Pullup Program 20220426 | Home WOD 20220426 | Other Results |
CrossFit 20220426
(Time, Rx2, Rx3)
Warmup
5 Rounds
- 10 Pike-ups on Rower
- 30 sec Double KB Front Rack Hold
WOD:
- 1 min max Calorie Row/Bike
- 150m double DB Farmers Carry
(continue until you've accumulated to prescribed number of calories)
Rx: 150/120 cals, 50/35 DBs
Rx2: 120/100 cals, 35/20 DBs
Rx3: 80/65 cals, 15/10 DBs
| 0% |  | |  | 0% |
| Katie A | 25:16 Rx | | | Tracy L | 24:08 Rx2 | | | Heather | 29:40 Rx2 | | | James H | 30:40 Rx2 | | | Coach J | 31:54 Rx2 | 50# | | Sara | 18:00 Rx3 | 15# | | Jason T | 19:40 Rx3 | | | Daniel O | 23:43 Rx3 | | | Omar | 23:45 Rx3 | 50# | | Elizabeth J | 25:38 Rx3 | 26# | | Brittney | 24:39 | 85c. /25# |
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CFA Kids - Week 74 - Skill Day
(Time)
Warm up: 2 Rounds
100m Run
10 Scapular Pushups
5 Windmills (ea arm)
20-sec Kneeling Hip Flexor (ea leg)
Skill: Review - Overhead Squats
Overhead Squats 3-3-3-3
WOD: Partner WOD: 3 Rounds For Time
10 Overhead Squats
50 Jump Ropes
10 Kick Ups or 20 Donkey Kicks
20 Wall Balls
Weight Options:
OHS: 25#, 15#, 10#, 5#
WB: 10#, 8#, Ball
Game:
Animal Red Light, Green Light
Cool Down:
Yoga
| 0% | | | | 0% |
| Patrick | 10:39 Rx | Franctrick |
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Pullup Program 20220426
(Check In)
Warmup
3 Rounds
- 5 Prone TYIs
- 10 Plank-to-Pushup
- 20 Dead Bugs
3 Rounds
- 10 Inverted Rows
- 10 Single Arm DB Row /side
- 10 Barbell Upright Row
Lat Strength:
Accumulate 15 Press Down Hold
Accumulate 15 Seated Turnover to Press
Accumulate 50 Standing Banded Lat Pull Downs
Accessory: 3 Rounds
- 80 ft Heavy Farmers Carry
- 1 min High Plank
- 10 Strict Hanging Knee Raises
| 0% | | | | 0% |
| Sara | Yes | | | Coach B | Yes | | | Perry | Yes | | | Joseph S | Yes | | | Varun | Yes | |
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Home WOD 20220426
(Time)
Warmup:
10 alternating plank reach-throughs
10 push-ups
10 step-ups (low target)
150-m jog
10 step-ups (high target)
WOD:
- step up to 20 inch platform for 1 minute
- carry weighted object 150m
(continue cycling through the two movements above until 150 total step-ups have been performed)
Stretch: 2 rounds
- 30 sec banded shoulder stretch /side
- 30 sec wrist extension stretch /side
| 0% | | | | 0% |
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