WOD
 | Tue, Jul 12 2022 |  |
| CrossFit 20220712 | CFA Kids - Week 96 | Pullup Program 20220712 | Home WOD 20220712 |
CrossFit 20220712
(Time, Rx2, Rx3)
Warmup
3 x 5 Deadlifts (warm up to WOD weight)
5 rounds
- 30 sec Handstand Hold
- 30 sec Rest
WOD: 5 Rounds
- 5 Deadlifts
- 10 Burpees to Target
Rx 275/185
Rx2 225/155
Rx3 135/95
| 100% |  | |  | 0% |
| 1st | 5:42 Rx3 | Coach E Tue, Jul 12, 2022 | | 2nd | 5:45 Rx3 | Tracy L Tue, Jul 12, 2022 | | 3rd | 6:30 Rx3 | Chloe Tue, Jul 12, 2022 | | 1st | 7:24 Rx2 | Josh Tue, Jul 12, 2022 | | 2nd | 7:20 Rx3 | Aaron D Tue, Jul 12, 2022 |
| Katie A | 5:29 Rx2 | | | Josh | 7:24 Rx2 | | | Coach E | 5:42 Rx3 | | | Tracy L | 5:45 Rx3 | | | Chloe | 6:30 Rx3 | | | Aaron D | 7:20 Rx3 | 165# | | Sara | 7:22 Rx3 | 145# | | Zack | 7:38 Rx3 | 145# | | Clara | 8:40 Rx3 | 105 | | Primadelia | 8:40 Rx3 | | | Dan | 7:45 | 125# | | Aaron M | 9:28 | 95# |
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CFA Kids - Week 96
(Time)
Warm Up:
2 Rounds
20s Alt groiners
Rest 15s
20s Lateral hand shuffle + push-up
Rest 15s
20s Wall squats
Rest 15s
Skill/Strength:
Review:
Snatches w/ Bar
Burpees
WOD:
2 rounds for time:
10 snatches (PVC)
10 bar-facing burpees
Then,
2 rounds for time:
5 snatches (Weighted)
10 bar-facing burpees
Weight Options:
#25, #15, Dumbbells
Game:
Squat Potato
| 0% | | | | 0% |
| Tina | 8:00 Rx | | | Paisley | 8:08 Rx | |
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Pullup Program 20220712
(Check In)
Cardio Warmup
3 Rounds
- 5 Prone TYI
- 5 Up Down Planks /side
- 10 Dead Bugs /side
3 Rounds
- 10 Inverted Ring Row
- 10 Dual DB Rear Delt Row
- 10 Kip Swings w/ Lat Pushdown
Accumulate 20 reps of
- 3 position Box BMU drill
- Deficit Pushups
Accessory: 3 rounds
- 10 Seated Dual DB Z-Press
- 30 sec DB Head Pinch
| 0% | | | | 0% |
| Sara | Yes | | | Coach E | Yes | | | Coach B | Yes | | | Perry | Yes | | | Wanona | Yes | | | Coach J | Yes | |
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Home WOD 20220712
(Time)
Warmup: Every Minute on the Minute
Min. 1 - 20 secs of burpees (slow)
Min. 2 - 30 sec alternating single-arm weighted deadlift
Min. 3 - 25 sec of burpees (moderate)
Min. 4 - 15 sec weighted suitcase deadlifts /side
Min. 5 - 30 sec of burpees (fast)
Min. 6 - 30 sec weighted deadlifts (slow)
WOD: 5 Rounds
- 10 weighted Deadlifts
- 10 Burpees to Target
Stretch: 3 rounds
- 30 sec standing Pike stretch
- 30 sec Rest
| 0% | | | | 0% |
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