WOD
 | Tue, Sep 20 2022 |  |
| CrossFit 20220920 | CFA Kids - Week 116 | Home WOD 20220920 |
CrossFit 20220920
(Time, Rx2, Rx3)
Warmup: 5 Rounds
20 jumping jacks
10 sumo deadlift high pulls (barbell)
10 push-ups to down dog
10 push presses (barbell)
Rowing Technique
Shoulder Press 2-2-2-2-2-2-2-2
WOD: 2 Rounds
- 27 Push Press (95/65)
- 54/38 cal Row
Rx2 - 75/55
Rx3 - 65/45
NTENDED STIMULUS
6:00-10:00
Complete the push press in 2 sets or less
Finish each row in 3:00 or less.
Advanced athletes should try to go unbroken on the push press
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| 1st | 9:10 Rx2 | Coach A Tue, Sep 20, 2022 | | 2nd | 9:35 Rx2 | Coach B Tue, Sep 20, 2022 | | 3rd | 10:39 | Chloe Tue, Sep 20, 2022 | | 1st | 10:17 Rx | Coach J Tue, Sep 20, 2022 | | 2nd | 10:27 Rx | Josh Tue, Sep 20, 2022 | | 3rd | 13:44 Rx2 | James H Tue, Sep 20, 2022 |
| Coach J | 10:17 Rx | | | Josh | 10:27 Rx | | | Coach A | 9:10 Rx2 | | | Brittney | 9:22 Rx2 | | | Coach B | 9:35 Rx2 | | | James H | 13:44 Rx2 | | | Aaron D | 10:32 Rx3 | | | Tricia | 10:35 Rx3 | | | Casey | 10:40 Rx3 | | | Lisa | 13:45 Rx3 | | | Triston | 15:12 Rx3 | | | Chloe | 10:39 | 40# | | Sushant | 10:55 | 45# |
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CFA Kids - Week 116
(Time, Rx2, Rx3)
Warm Up: 20s on / 10s off
Jump rope singles
Alt front lunges
DB Farmers carry hold (ea arm)
Alt back lunges
DB front-rack hold hold (ea arm)
Alt Box stepups
Skill/Strength:
Review Power Cleans
WOD: For time
75 Jump rope singles
15 DB box stepups
50 Jump rope singles
10 DB box step-ups
25 Jump rope singles
5 DB box stepups
Weight Options:
25#, 20#, 15#, 10#, 5#
Game:
Obstacle Course
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| Patrick | 4:59 Rx2 | | | Paisley | 4:49 Rx3 | |
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Home WOD 20220920
(Time)
Warmup: 2 rounds
1 min jump rope or jumping jacks
10 arm swings across
10 arm swings overhead
10 high steps (over-the-fence)
3 wall walks
WOD: 2 Rounds
- 27 weighted Swings
- 51 weighted Step-ups (20 inch)
Stretch: 2 rounds
- 30 sec alt. Scorpion stretch
- 30 sec Forearm stretch /side
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