WOD
 | Thu, Jul 28 2022 |  |
| CrossFit 20220728 | CFA Kids - Week 101 | Squat Program 20220728 | Home WOD 20220728 |
CrossFit 20220728
(Time, Rx2, Rx3)
Warmup:
40s single-unders
20s hollow rocks
20s single leg single-unders (right leg)
20s single leg single-unders (left leg)
20s hollow rocks
40s jumping jack single-unders
20s hollow rocks
40s split jack single-unders
20s hollow rocks
Skill/Strength: 3 Rounds
- 1 Min Plank Hold
- 20 GHD Hip Extensions
WOD: 6 Rounds
- 50 Double Unders
- 25 Weighted Situps (20/14)
Rx2 - 1 min Double Under Attempts, 14/10
Rx3 - 50 Singles, unweighted Situps
INTENDED STIMULUS
12:00-16:00
The weight for the situps should be something that allows you to keep moving
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| 1st | 14:32 Rx | Coach A Thu, Jul 28, 2022 | | 2nd | 14:43 Rx2 | Chloe Thu, Jul 28, 2022 | | 3rd | 12:12 | Tracy L Thu, Jul 28, 2022 | | 1st | 16:16 Rx2 | Josh Thu, Jul 28, 2022 | | 2nd | 12:15 Rx3 | Aaron D Thu, Jul 28, 2022 | | 3rd | 12:59 | Phil Thu, Jul 28, 2022 |
| Coach A | 14:32 Rx | | | Chloe | 14:43 Rx2 | 10# | | Daniel O | 16:16 Rx2 | | | Josh | 16:16 Rx2 | | | Lisa | 12:14 Rx3 | 14# | | Aaron D | 12:15 Rx3 | | | Sara | 18:40 Rx3 | 14# | | Tracy L | 12:12 | 5-rnds/10# | | Phil | 12:59 | No jump rope |
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CFA Kids - Week 101
(Time)
Warm Up:
30s Row or bike
10 Leg swings, 5 ea leg
30s Row or bike
3 Staggered-stance good mornings, ea leg
30s Row or bike
10 Alt toe taps in plank
30s Row or bike
5 Up-downs
Skill/Strength: WOD Warm Up
Jump Rope
Burpees
WOD: For Time
300m Run
30 Jump Ropes
15 burpees
200m Run
20 Jump Ropes
10 burpees
100m Run
10 Jump Ropes
5 burpees
Game:
Ring Around the PVC
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| Patrick | 9:30 Rx | | | Paisley | 10:35 Rx | |
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Squat Program 20220728
(Check In)
Warmup:
- 90 sec Row
- 10 alt Spiderman Stretch
- 10 alt Scorpion Stretch
- 10 laying Hip Crossover
- 30 sec weighted banded Ankle mobility /ankle
- 10 PVC Overhead Squat
Front Squat
- 5 Tempo Front Squat (45/35)
- 5 Front Squat (45/35)
- 10 @ 30%
- 10 @ 45%
- 7@ 60%
- 5 @ 70%
- max reps for 3 mins @ 70%
Accessory: 4 Rounds
- 100m heavy Sandbag Bear Hug Carry
- 10 DB Overhead Lunges /arm
(build DB weight each round)
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| Perry | Yes | | | Coach E | Yes | | | Coach B | Yes | | | Coach J | Yes | |
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Home WOD 20220728
(Reps)
Warmup: 3 rounds
20 sec plank hold
10 alternating single-leg toe touches
10 weighted deadlifts
5 tempo knee push-ups
5 hand-release push-ups
5 weighted bent-over rows
WOD: 15 Min AMRAP
- 5 Strict Situps
- 10 Hand Release Pushups
- 15 weighted Deadlifts
Stretch: 2 rounds
- 30 sec Alt Scorpion Stretch
- 30 sec Pigeon Stretch /leg
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