WOD
 | Tue, Jul 26 2022 |  |
| CrossFit 20220726 | 1 Min Max Calories ASSAULT BIKE | CFA Kids - Week 100 | Pullup Program 20220726 | Home WOD 20220726 |
CrossFit 20220726
(Time, Rx2, Rx3)
Warmup:
100m jog
20 Situps
100m Run
20 V-ups
200m Run
10 Burpees
Toes-2-Bar Progression
Benchmark: Max Cal Assault Bike (record results in other tab)
Partner WOD:
- 30 Toes-2-Bar
- 1 Mile Run
- 30 Toes-2-Bar
- 1 Mile Run
- 30 Toes-2-Bar
(one partner works while one rests - partition run and T2B as needed)
Rx2 - Knees-2-Armpit
Rx3 - Hanging Knee Raises
INTENDED STIMULUS
15:00-30:00
2021 CrossFit Games workout event 10
Partition the runs and toes-to-bars as needed between partners
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| Katie A | 22:25 Rx | | | Nathan | 22:25 Rx | | | Josh | 22:25 Rx | | | James H | 20:59 Rx2 | | | Markus | 19:28 Rx3 | Bike | | Jenna | 19:28 Rx3 | Row | | Jennifer F | 19:30 Rx3 | Jenra / row | | Sara | 19:30 Rx3 | Jenra / row | | Brittney | 20:59 Rx3 | |
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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.
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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 |
| Nathan | 34 Rx | | | Josh | 30 Rx | 5th | | Katie A | 27 Rx | | | James H | 23 Rx | 8th | | Brittney | 22 Rx | | | Sara | 18 Rx | | | Jennifer F | 17 Rx | | | Markus | 17 Rx | | | Jenna | 15 Rx | |
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CFA Kids - Week 100
(Time)
Warm Up: 2 Rounds
20s on / 10s off
PVC good mornings
PVC pass-throughs
Hollow rocks
Dive-bomber push-ups
Scap pull-ups
Up-downs
Skill/Strength:
Rope Climb Skill work
WOD: 5 Rounds for Time
15 Deadlifts
30s Hanging tuck hold
Weight Options:
65#, 55#, 45#, 35#, 15#
Game:
Obstacle Course
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| Patrick | 8:45 | 55# | | Paisley | 11:06 | 15# |
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Pullup Program 20220726
(Check In)
Warmup: 3 Rounds
- 10 Band Pullaparts
- 10 Plank Should Taps /side
- 5 Scapular Pushups
Pullup Strength: 4 Rounds
- 10 Scapular Pullups
- 15 Straight Arm Banded Lat Pull Down
- 10 Partial Band Assist Pullups
- 15 Box Dips
Accumulate 3 Minutes in Banded Handstand Hold
Accessory: 4 Rounds
- 8 Double DB Bicep Curls
- 10 Hollow Rocks
- 45 Sec Dead Hang
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Home WOD 20220726
(Time)
Warmup: 5 min jog
WOD:
- 30 V-Ups
- 800m Run
- 30 V-ups
- 800m Run
- 30 V-ups
Stretch: 2 Rounds
- 30 sec Lacrosse Ball /foot
- 30 sec sit, reach & roll
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