WOD
 | Fri, Sep 16 2022 |  |
| CrossFit 20220916 | 1 Min Max Calories ASSAULT BIKE | Home WOD 20220916 |
CrossFit 20220916
(Time, Rx2, Rx3)
Warmup
Review Box Jump Overs & HR Pushups
Benchmark: 1 min Max Cal Assault Bike
(record result in other tab)
WOD: 10 Rounds
- 12 Box Jump Overs (24/20)
- 12 Hand Release Pushups
Rx2 - 9 reps of each
Rx3 - 9 reps of each, lower box, HR knee PUs
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| Ankur | 14:26 Rx2 | | | Lisa | 9:34 Rx3 | | | Tricia | 10:40 Rx3 | | | Casey | 10:49 Rx3 | | | Coach B | 10:50 Rx3 | 16” box | | Phil | 12:50 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 |
| Ankur | 19 Rx | | | Tricia | 18 Rx | | | Casey | 16 Rx | | | Coach B | 14 Rx | 3rd | | Phil | 12 Rx | 9th | | Lisa | 10 Rx | |
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Home WOD 20220916
(Time)
Warmup:
- 200m Run
- 20 weighted Turkish Getups
WOD:
- 50 V-ups
- 400m Run
- 30 weighted Deadlifts
- 20 weighted Power Cleans
- 10 weighted Shoulder-to-Overhead
Stretch: 3 rounds
- 30 sec Lacrosse Ball Foot Roll /foot
- 30 sec Hamstring Stretch /leg
- 30 sec Sit and Reach (straddle)
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