WOD
 | Tue, Aug 16 2022 |  |
| CrossFit 20220816 | CFA Kids - Week 106 | Pullup Program 20220816 | Home WOD 20220816 |
CrossFit 20220816
(Time, Rx2, Rx3)
Warmup
Rope Climbs
WOD: 5 Rounds
- 400m Run
- 10 Burpee + Pushup
Rx2 300m Run, 8 Burpee + Pushup
Rx3 200m Run, 6 Burpee + Knee Pushup
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| Levi | 15:44 Rx | w/ Joe | | Josh | 18:17 Rx | | | Josiah | 19:19 Rx | w/ Joeboi | | Joanie | 12:50 Rx3 | | | Markus | 12:56 Rx3 | Full pushups | | Jenna | 13:07 Rx3 | | | Chloe | 13:40 Rx3 | 300m | | Sara | 15:13 Rx3 | | | Casey | 22:22 Rx3 | Rx w/ knee pushups | | Brittney | 23:19 Rx3 | Rx w/ knee pushups | | Stephen W | 24:20 Rx3 | Rx w/ knee pushups | | Aaron D | DNS | Still has a job |
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CFA Kids - Week 106
(Reps)
Warm Up: 2 Rounds
8 Alt hamstring scoop stretch
4 Alt Samson stretch
10 Plate hops
20 Alt toe-taps to plate
10 Single-leg plate hops/leg
10 Situps
Skill/Strength: Accumulate
50 GHD hip extensions or Supermans
Then review Jump Roping
WOD: On a 10:00 clock for reps
2:00 single-unders
2:00 sit-ups
1:30 single-unders
1:30 sit-ups
1:00 single-unders
1:00 sit-ups
:30 single-unders
:30 sit-ups
Game:
Floor is Lava
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| Patrick | 269 Rx | | | Paisley | 118 Rx | |
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Pullup Program 20220816
(Check In)
Cardio Warmup
3 Rounds
- 10 Pronated Band Pullaparts
- 10 Plank Shouler Taps /side
- 5 Scapular Pushups
- 5 Rope Hang Scapular Pullups
3 x 5 Rope Pullups
3 x 5 Rope Knee Raises
3 x 5 Rope Cinches
Headstand, Handstand, Freestanding HSPU
Accessory: 5 Rounds
- 8 Double DB Bicep Curls
- 12 Banded Hollow Rocks
- 8 Double DB Tricep Extensions
- 15 V-Ups
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Home WOD 20220816
(Time)
Warmup:
2 rounds
50-ft jog
50-ft backwards jog
50-ft lateral shuffle/direction
50-ft high knees
50-ft butt kickers
50-ft carioca drill/direction
1 Round:
10 leg swings/side
5 inchworms
5 push-ups
5 up-downs
3 burpee + push-ups
WOD: 5 Rounds
- 200m Run
- 8 Burpee + Pushups
Stretch: 2 rounds
- 30 sec double Forearm stretch
- 30 sec lacrosse ball Pec Mash /side
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