WOD
 | Thu, Jul 7 2022 |  |
| CrossFit 20220707 | 1 Min Max Calories ASSAULT BIKE | CFA Kids - Week 95 | Squat Program 20220707 | Home WOD 20220707 |
CrossFit 20220707
(Time, Rx2, Rx3)
Warmup
1 min Max Assault Bike Calories
(record results in other tab)
Every 30 secs x 8
- 20 sec Double Unders (or practice)
- 10 sec Rest
WOD: Toes-2-Bar/Lunge (2020)
- 30 Toes-2-Bar
- 30 yd Double KB Front Rack Walking Lunge
- 20 Toes-2-Bar
- 20 yd Double KB Front Rack Walking Lunge
- 10 Toes-2-Bar
- 10 yd Double KB Front Rack Walking Lunge
Rx 53/35
Rx2 35/26, Knees-2-Elbow
Rx3 26/18, Hanging Knee Raises
| 0% |  | |  | 0% |
| Josh | 6:38 Rx2 | | | Brittney | 6:02 Rx3 | | | Tracy L | 6:41 Rx3 | | | Sara | 7:34 Rx3 | | | Jenna | 7:00 | 10# | | Zack | 7:36 | Unweighted | | Markus | 7:45 | 20# | | Sushant | 7:46 | 35#, v-ups |
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1 Min Max Calories ASSAULT BIKE
(Calories,  Cardio)
1 minute to get as many calories as possible on the Assault Bike.
| 100% | | | | 0% |
Planned: Wed,Mar19,2025 Mon,Aug12,2024 Fri,Sep16,2022 Tue,Jul26,2022 Thu,Jul7,2022 Sun,Feb24,2019 Sun,Jul29,2018 Mon,Jul9,2018 Thu,Nov3,2016| 1st | 19 Rx | Tracy L Thu, Jul 7, 2022 | | 2nd | 16 Rx | Coach E Mon, Jul 9, 2018 | | 3rd | 14 Rx | Coach B Fri, Sep 16, 2022 | | 1st | 53 Rx | Nick Wed, Mar 19, 2025 | | 2nd | 52 Rx | Coach C Mon, Aug 12, 2024 | | 3rd | 37 Rx | Joe K Wed, Mar 19, 2025 |
| Josh | 28 Rx | | | Sushant | 24 Rx | | | Brittney | 20 Rx | | | Zack | 20 Rx | | | Tracy L | 19 Rx | 1st | | Sara | 18 Rx | | | Markus | 17 Rx | | | Jenna | 16 Rx | |
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CFA Kids - Week 95
(Time)
Warm Up:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
10 single-leg KB deadlifts/leg
20 alternating reverse lunges
Skill/Strength:
Review:
Jump Roping (work on DUs)
KB Swings
WOD:
5 rounds for time:
40 Jump Ropes or 20 DU attempts
20 Box step-ups
10 KB swings
Weight Options:
26#, 18#, Dumbbells
Game:
Foam Roller Bowling
| 0% | | | | 0% |
| Paisley | 8:34 Rx | | | Patrick | 8:52 Rx | | | Tina | 10:22 Rx | |
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Squat Program 20220707
(Check In)
Warmup: 2 rounds
- 1 min Jump Rope
- 10 Spiderman Stretch
- 10 Counterbalance Squats
- 5 Wall Sqsuats
Front Squat Warmup
- 10 @ 45/35
- 10 @ 25%
- 8 @ 35%
- 5 @ 45%
EMOTM x 10
- 5 Front Squats @ 40%
(focus on quality and speed)
4 Rounds
- 50 ft Heavy Farmers Carry
- 20 Weighted Hip Extensions
| 0% | | | | 0% |
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Home WOD 20220707
(Reps)
Warmup:
10 scales, left leg
3 wall walks
10 scales, right leg
3 wall walks
1 min scorpion stretch/side
30-60 sec handstand hold
WOD: 5 rounds
- 30 sec weighted Ground-to-Overhead
- 1 min rest
- 30 sec strict Handstand Pushups
- 1 min rest
Stretch: 3 rounds
- 20 sec banded shoulder stretch /side
- 20 banded pullaparts
| 0% | | | | 0% |
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