WOD
 | Tue, Aug 2 2022 |  |
| CrossFit 20220802 | CFA Kids - Week 102 | Pullup Program 20220802 | Home WOD 20220802 |
CrossFit 20220802
(Reps, Rx2, Rx3)
Warmup:
1-min Row, bike, or jump
10 PVC pass-throughs
10 Alt elbow to instep
1-min Row, bike, or jump
10 Single-arm ring row/arm
10 Tempo air squats (:03 down)
1-min Row, bike, or jump
5 Ring rows
10 Air squats
5 Ring rows
10 Air squats
5 Ring rows
10 Air squats
Overhead Squat 3-3-3-3-3
(from floor)
WOD: 12 Min AMRAP
- 9 Ring Rows
- 3, 6, 9, 12... Overhead Squats
(continue adding 3 reps OHS every round)
Rx 95/65
Rx2 75/55
Rx3 65/45
INTENDED STIMULUS
Finish set of 18 overhead squats
Maintain unbroken overhead squats and ring rows for as many sets as possible
Complete each set of ring rows in 2 sets or less
| 0% |  | |  | 0% |
| 1st | 126 Rx2 | Coach A Tue, Aug 2, 2022 | | 2nd | 107 | Chloe Tue, Aug 2, 2022 | | 1st | 117 Rx3 | Josh Tue, Aug 2, 2022 | | 2nd | 90 Rx3 | James H Tue, Aug 2, 2022 | | 3rd | 137 | Aaron D Tue, Aug 2, 2022 |
| Coach A | 126 Rx2 | | | Daniel O | 121 Rx2 | | | Josh | 117 Rx3 | | | James H | 90 Rx3 | | | Joan | 174 | PVC | | Stephen W | 156 | 15# | | Aaron D | 137 | 15# | | Brittney | 126 | 35# | | Chloe | 107 | 35# | | Sara | 104 | 15# | | Jennifer F | 90 | 35# | | Jenna | 90 | 35# | | Markus | 90 | 35# |
|
CFA Kids - Week 102
(Reps)
Warm Up: 3 Rounds
100m Run
15 Banded pull aparts
10 Knee pushups
Skill/Strength: 4 Rounds
20s on / 10s off
Stink bugs
Situps
Air Squats
WOD: EMOM x 12 mins
Min. 1 | 45s Calorie row
Min. 2 | 30s Box dips
Score = total reps and calories
Game:
Hungry Hungry Hippos Relay Race
| 0% | | | | 0% |
| Patrick | 113 Rx | | | Paisley | 100 Rx | |
|
Pullup Program 20220802
(Check In)
Cardio Warmup
3 Rounds
- 10 Supinated Band Pullaparts
- 5 Prone Arm Jacks
- 10 Dead Bugs /side
4 Rounds
- 12 Band Assisted Pullups
- 12 Narrow Pushups
4 Rounds
- 10 Barbell Bench Press
- 10 Bodyweight Split Squats /side
Accessory: Accumulate 4 mins in Glute Bridge Hold (add weight if needed)
- 10 Hanging Knee Raises every time you break
| 0% | | | | 0% |
|
Home WOD 20220802
(Reps)
Warmup: 2 rounds
15 sec mountain climbers
15 sec double knee tucks in a plank
5 dive-bomber push-ups
5 weighted windmills, left arm
5 weighted overhead squats, left arm
5 weighted windmills, right arm
5 weighted overhead squats, right arm
WOD: 12 MIn AMRAP
- 9 Situps
- 3, 6, 9, 12... Overhead Squats
(use PVC, Broomstick, or similar item, keep adding 3 reps of overhead squat each round)
Stretch: 2 rounds
- 10 Cuban Presses (PVC)
- 10 Y Raises (small weight)
- 10 T Raises (small weight)
| 0% | | | | 0% |
|
