WOD
 | Thu, Jun 30 2022 |  |
 | Happy Birthday: Perry |
| CrossFit Open 15.5 | CFA Kids - Week 93 | Squat Program 20220630 | Home WOD 20220630 |
CrossFit Open 15.5
(Time, Rx2, Rx3)
CrossFit Open 15.5
27-21-15-9
- Calorie Row
- Thrusters
Rx 95/65
Rx2 65/45
Rx3 45/35
| 0% |  | |  | 0% |
| Brittney | 11:57 Rx2 | 55# | | Josh | 14:17 Rx2 | 75# | | Tracy L | 15:12 Rx2 | | | Daniel O | 16:40 Rx2 | | | Tricia | 13:52 Rx3 | | | Aaron M | 10:10 | 15# | | Sara | 13:20 | 35# / 21/15/9 |
|
CFA Kids - Week 93
(Time)
Warm Up:
15 single-unders
10 step back lunges + high knees/leg
5 elbow insteps + hamstring stretch/leg
5 left-leg single-unders
5 right-leg single-unders
10 box step-overs
15 air squats
Skill/Strength:
Review:
Jump Roping
Box Jump Overs
Hang Power Cleans
5 rounds for time:
60 Jump Ropes
15 Box jump-overs
6 Hang Power cleans
– Athletes must step down from the top of the box.
Weight Options:
35#, 25#, 15#, 10#, Dumbbells
Game:
Movements by Squares
| 0% | | | | 0% |
| Patrick | 11:59 Rx | | | Paisley | 15:14 Rx | |
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Squat Program 20220630
(Check In)
Warmup: 2 rounds
45 sec Row (easy)
45 sec Row (hard)
10 sec Samson stretch/leg
8 Split Squats /leg
5 Inchworm + Push-up
5 Counterbalance Plate Squats
3 Position Pause Back Squat
- 4 x 6 beginning at 40-50%
(Increase in small steps - focus on quality)
Front Rack Walking Lunge
- 4 x 12 (start w/ light-moderate load and build to heavy)
Accessory: 3 Rounds
- 4 Strict Toes-2-Bar
- 15 GHD Situps
- 30 sec Weighted Hip Extension Hold
| 0% | | | | 0% |
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Home WOD 20220630
(Time)
Warmup
10 alternating plank reach-throughs
10 push-ups
10 sit-ups
WOD: 10 rounds
- 7 v-ups
- 7 hand release pushups
- 14 mountain climbers
Stretch: 3 rounds
- 10 supine snow angels
- 10 prone snow angels
| 0% | | | | 0% |
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