WOD
 | Thu, Sep 1 2022 |  |
| CrossFit 20220901 | Front Squat Max | CFA Kids - Week 111 | Squat Program 20220901 | Home WOD 20220901 |
CrossFit 20220901
(Time, Rx2, Rx3)
Warmup
Front Squat 1-1-1-1-1-1-1
WOD:
- 42-30-18 Knees-2-Elbow
- 21-15-9 Front Squats
Rx - 115/75
Rx2 - 95/65, 21-15-9 K2E
Rx3 - 75/55, Hanging Knee Raises
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| Coach J | 11:00 Rx | | | Tricia | 6:46 Rx3 | Support knee raises | | Brittney | 7:43 Rx3 | 75# | | Lisa | 9:44 Rx3 | | | Clarice | 10:00 Rx3 | | | Sara | 10:10 Rx3 | |
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Front Squat Max
(Weight,  Squats)
Find your 1 rep Max Front squat
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Planned: Thu,Nov20,2025 Thu,Jun12,2025 Thu,Jul25,2024 Tue,Jul25,2023 Sat,Jul8,2023 Sat,Jan28,2023 Sat,Nov26,2022 Thu,Sep1,2022 Mon,Jul11,2022 Tue,Apr12,2022 Thu,Jul22,2021 Mon,Dec14,2020| 1st | 175 Rx | Erandi Thu, Jun 12, 2025
Coach E Thu, Jul 25, 2024 | | 2nd | 165 Rx | Coach A Sat, Jul 8, 2023 | | 3rd | 137 Rx | Coach B Thu, Nov 19, 2020 | | 1st | 315 Rx | Coach C Thu, Jun 12, 2025 | | 2nd | 295 Rx | Nick Thu, Feb 5, 2026 | | 3rd | 285 Rx | Brandon Thu, Nov 20, 2025 |
| Coach J | 205 Rx | | | Brittney | 155 Rx | | | Tricia | 135 Rx | | | Clarice | 135 Rx | | | Sara | 125 Rx | | | Lisa | 65 Rx | |
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CFA Kids - Week 111
(Time)
Warm Up: 20s on / 10s off
Jumping jacks
1. Plank hold
2. Situps
3. Pushups
4. Knee pushups
5. Ring rows
Skill/Strength:
Review all WOD Skills
WOD: 10 rounds for time
5 PVC Toes-2-Bar
5 Knee hand-release push-ups
5 Ring rows
Weight Options:
N/A
Game:
PVC Wall Ball Carry Races
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| Paisley | 9:05 Rx | | | Patrick | 10:57 Rx | |
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Squat Program 20220901
(Check In)
Warmup
2 Rounds (10 of each):
Tibialis Anterior Raises
Bent Knee Calf Raises
Cossack Squats
Banded Good Mornings
Plate Overhead Squats
Pushup to Downward Dog
3 Rounds
- 4 Tempo Pistol Squat /leg
(3 sec descent)
Back Squat: EMOTM x 11
- 2 Back Squats @ 68%
Accessory: 3 Rounds
- 20 KB Swings
- 20 Flutter Kicks
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Home WOD 20220901
(Time)
Warmup:
10 hamstring scoops/leg
10 supermen
10 DB RDLs
5 single-arm DB hang power clean/arm
10 alternating lunges
WOD: 5 rounds
- 5 Broad Jumps for max distance
- 100m Sprint (as fast as possible)
- 2 min rest
Stretch: 2 rounds
- 30 sec standing Quad stretch /leg
- 30 sec Quad foam roll /leg
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