WOD
 | Thu, Oct 13 2022 |  |
| CrossFit 20221013 | CFA Kids - Week 123 | Squat Program 20221013 | 5RM Back Squat | Home WOD 20221013 |
CrossFit 20221013
(Calories, Rx2, Rx3)
Partner Warmup
3 rounds
- 25 weighted Hip Extensions
WOD Prep
Partner WOD: 20 min AMRAP
1) Max Calorie Row
2) 10 DB Lunges (35/25)
2) 15 GHD Situps
(when partner 2 finishes then they alternate. Score = total number of calories)
Rx2 - 25/15, GHDs to parallel
Rx3 - 15/10, Abmat Situps
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| 1st | 265 Rx | Josh Thu, Oct 13, 2022
Coach J Thu, Oct 13, 2022 | | 2nd | 130 | Phil Thu, Oct 13, 2022 |
| Coach J | 265 Rx | | | Josh | 265 Rx | | | Phil | 130 | Weightless |
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CFA Kids - Week 123
(Time)
Warm Up: 3 rounds
150m row or 300m bike
10 alt elbow to instep
8 broad jumps
6 pushups to down dog
Skill/Strength:
Review strict, push & push jerk presses
Review WOD skills
WOD: 4 rounds or time
10 burpees-to-target
20 situps
Game:
Floor is Lava
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| Wake | 4:57 Rx | | | Paisley | 5:11 Rx | | | Patrick | 6:02 Rx | |
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Squat Program 20221013
(Check In)
Warmup
Squat Mobility
- 10 x 3 sec Plate Squat Hold
- 5 x 10 sec Ankle Stretch on Box
- 30 sec Deep Support Squat Hold
- 5 x 5 sec Tibial Rotation /foot
- 10 x 3 sec Plate Squat Hold
- 60-90 sec Hero Pose
- 30 sec Deep Support Squat Hold
- 5 banded Hip Joint Mobility /side
- 10 x 3 sec Plate Squat Hold
Back Squat
- 10 @ 45/35
- 6 x 5 (build to heaviest set - record in 5RM tab)
Accessory: 3 rounds
- 100 ft Sled Pull (increase weight each round)
- 30 sec Atlas Stone Hold (at chest height)
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| Coach B | Yes | Yes | | Coach E | Yes | | | Coach A | Yes | | | Dylan | Yes | |
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5RM Back Squat
(Weight,  5 Rep Max)
Establish a 5 rep max weight Back Squat
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Planned: Mon,Nov3,2025 Wed,Aug13,2025 Thu,Jan30,2025 Sat,Nov23,2024 Tue,Jul9,2024 Sat,Dec2,2023 Thu,Oct13,2022 Wed,Aug24,2022 Tue,Nov9,2021 Wed,Nov3,2021 Sat,Oct9,2021 Mon,Jun14,2021| 1st | 170 Rx | Coach E Sat, Nov 23, 2024 | | 2nd | 165 Rx | Julie A Mon, Nov 3, 2025 | | 3rd | 160 Rx | Coach A Sat, Nov 23, 2024 | | 1st | 355 Rx | Coach C Wed, Aug 13, 2025 | | 2nd | 335 Rx | Kyle Wed, Aug 13, 2025 | | 3rd | 265 Rx | Brandon Mon, Nov 3, 2025
Derrick Wed, Aug 13, 2025 |
| Coach A | 145 Rx | | | Coach E | 135 Rx | | | Coach B | 120 Rx | | | Dylan | 95 Rx | |
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Home WOD 20221013
(Reps)
Warmup
1 min run
10 walking lunge steps
15 hollow rocks
30 sec sumo squat hold
1 min run
10 weighted lunges
10 feet-anchored sit-ups
10 squat-to-stands
WOD: with partner, 20 mins
P1: 400m Run
P2: 10 weighted lunges + 15 feet anchored situps
(switch partners when 400m run is finished. score = total reps of lunges and situps)
Stretch: accumulate 2 mins of Frog stretch
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