WOD
 | Sat, Jun 4 2022 |  |
| Barbell Strength 20220604 | Home WOD 20220604 | 20220604 CrossFit Kids | Max Bar Hang Hold | MAX Chin Hang Hold |
Barbell Strength 20220604
(Check In)
Cardio Warmup:
2 Rounds
- 10 Staggard Stance Good Morning /leg
- 15 PVC Passthrough
- 10 Alt Cossack Squat
Power Snatch + Drop Snatch + OH Squat
- Warmup
- 2 x (1+1+2) @ 70%
- 1 x (1+1+2) @ 80%
Power Clean & Jerk
- 4 x 3 @ 70%
Stiff Leg Deadlift
- Work up to 65%
- 3 x 6 @ 70%
Conventional Deadlift
- 1 x 12 @ 75%
- 1 x 14 @ 70%
- 1 x 16 @ 65%
Accessory: 3 Rounds
- 10 Bent Over Fly (pause at top)
- 10 DB Bent Over Row
- 30 sec Side Plank /side
| 0% |  | |  | 0% |
| Aaron D | Yes | | | Chloe | Yes | | | Coach E | Yes | |
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Home WOD 20220604
(Reps)
Warmup:
Jog (slow-to-moderate pace)
– Perform 4 air squats at 0:00, then run.
– Perform 8, 12, 16, and 20 squats at the 1, 2, 3, and 4-minute marks.
WOD: 3 Rounds @ 5 Mins per Round
- 200m Farmers Carry
then AMRAP of 5 Pushups & 10 weighted Squats
then 2 min rest between rounds
Stretch:
- 1 min banded shoulder stretch /side
- 1 min couch stretch /side
| 0% | | | | 0% |
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20220604 CrossFit Kids
(Time)
Warmup: 2 min row
3 rounds:
-10 Cossack Squats
-10 Superman’s
-4 V-ups
skills: bar work
-shrugs
-kips
-Kip swings
-pull-ups
-max: hang, chin hold
-dips
WOD: 21-15-9
Wall Balls
Sit-ups
Push-ups
| 0% | | | | 0% |
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Max Bar Hang Hold
(Max Time,  Pullups and MUs)
Maximum number of seconds hanging from a bar without dropping
(grips not allowed)
| 100% | | | | 0% |
Planned: Sun,Feb9,2025 Mon,Oct2,2023 Wed,May24,2023 Tue,Dec13,2022 Sat,Jun4,2022 Tue,Feb22,2022 Tue,May25,2021| 1st | 95 Rx | Coach E Tue, Dec 13, 2022 | | 2nd | 78 Rx | Coach B Wed, May 24, 2023 | | 3rd | 66 Rx | Tracy L Wed, May 24, 2023 | | 1st | 130 Rx | Joey P Sun, Feb 9, 2025 | | 2nd | 120 Rx | Coach J Sun, Feb 9, 2025 | | 3rd | 100 Rx | James H Tue, Dec 13, 2022 |
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MAX Chin Hang Hold
(Max Time, Rx2, Rx3, Pullups and MUs)
Hold body on pullup bar with chin above bar for maximum length of time.
Record time in seconds
Rx Overhand (pullup) Grip
Rx2 Reverse (chinup) Grip
Rx3 Use a box or bench for toe support (maximize use of the arms while minimizing use of toe/foot)
| 0% | | | | 0% |
| 1st | 30 Rx | Coach E Sun, Jul 20, 2025 | | 2nd | 10 Rx | Coach B Wed, Sep 11, 2019 | | 3rd | 5 Rx | Amelia Sun, Jul 20, 2025 | | 1st | 34 Rx | Coach J Sun, Jul 20, 2025 | | 2nd | 11 Rx | Josh Wed, Sep 11, 2019 | | 3rd | 6 Rx2 | Patrick Sat, May 15, 2021 |
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