WOD
 | Thu, Oct 27 2022 |  |
| CrossFit 20221027 | CFA Kids - Week 127 | Squat Program 20221027 | Back Squat Max | Home WOD 20221027 |
CrossFit 20221027
(Time, Rx2, Rx3)
Warmup:
30 jumping jacks
10 alt spiderman stretches
20 sec single-unders
10 air squats
20 sec double-unders
10 front squats (barbell)
20 sec double-unders
10 push presses (barbell)
20 sec double-unders
10 thrusters (barbell)
Rope Climb Progression (10 mins)
4 Rounds
- 3 Weighted Strict Pullups
or 4 Wide-Grip Strict Pullups
or 5 Strict Pullups
WOD: 5 Rounds
- 36 Double Unders
- 12 Thrusters (75/55)
- 1 Rope Climb (starting from seated position)
Rx2 - 30 sec Double Unders, 65/45 Thrusters, Regular Rope Climb
Rx3 - 36 Singles, 45/35 Thrusters, 3 Rope Lowers
INTENDED STIMULUS
10:00-14:00
More advanced athletes will go sub 10:00
Fast and unbroken thrusters for all five rounds
Barbell is light, watch your load, remember that these reps should be fast and unbroken for all five rounds
Spend no more than 30s on the jump rope and <2:30 per round
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| Coach J | 13:37 Rx | | | Josh | 17:15 Rx2 | | | Tricia | 10:48 Rx3 | 45#, DU attempts, Rope Cinches | | Tracy L | 10:49 Rx3 | | | Daniel O | 11:22 Rx3 | | | Primadelia | 11:12 | 15# |
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CFA Kids - Week 127
(Time)
Warm Up: 2 Rounds
20s each
Jumping Jacks
Pushups
Overhead Arm Swings
Samson Stretches (right leg then left leg)
Skill/Strength:
Floor Presses, 5-5-5
Review WOD Skills
WOD: 4 rounds for time
9 push jerks
15 ring rows
9 sumo deadlift high pulls
Game:
Foam Roller Bowling
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| Brook | 5:31 Rx | | | Wake | 6:00 Rx | | | Paisley | 6:18 Rx | | | Patrick | 6:18 Rx | |
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Squat Program 20221027
(Check In)
Warmup
3 Rounds
- 250/200m Row
- 20 Air Squats
2 Rounds
- 20 Alt Spiderman Stretch
- 10 Inchworm Walkouts
4 Rounds
- 20 sec Wall Facing Squats
- 10 sec Wall Facing Squat Hold
Back Squat
- 10 @ 45/35
- 2 x 5 (adding weight)
- 2 x 3 (adding weight)
- build to starting weight for Max attempts
- 3 x 1 (attempting 1RM)
(record max weight in other tab)
Accessory: Every 2 min x 5
- 3 Deficit Clean Pulls @ 100%
(stand on 45# plate)
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| Tracy L | Yes | | | Coach B | Yes | | | Coach E | Yes | | | Coach A | Yes | | | Marcus | Yes | | | Omar | Yes | |
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Back Squat Max
(Weight,  Squats)
Find Your 1 Rep Max Back Squat Weight
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Planned: Sun,Aug23,2026 Sun,Aug16,2026 Sat,Aug15,2026 Fri,Aug14,2026 Tue,May12,2026 Thu,Feb19,2026 Sat,Jan3,2026 Mon,Aug26,2024 Thu,May30,2024 Thu,Apr4,2024 Sun,Dec31,2023 Mon,Dec18,2023| 1st | 225 Rx | Nicole B Sun, Aug 16, 2026 | | 2nd | 220 Rx | Coach A Thu, Apr 4, 2024 | | 3rd | 210 Rx | Karen Fri, Aug 14, 2026 | | 1st | 405 Rx | Zack R Fri, Aug 14, 2026 | | 2nd | 395 Rx | Coach C Sun, Dec 31, 2023 | | 3rd | 385 Rx | Kyle Fri, Aug 14, 2026 |
| Omar | 305 Rx | | | Coach A | 205 Rx | | | Marcus | 185 Rx | | | Coach E | 172 Rx | | | Tracy L | 145 Rx | | | Coach B | 145 Rx | #kneesout |
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Home WOD 20221027
(Check In)
Warmup: 2 rounds
50 jumping jacks
30 sec Samson stretch /side
15 hollow rocks
15 supermen
15 push-ups
3 wall squats w/ a 5 sec hold at the bottom
15 PVC overhead squats
WOD: EMOTM x 20 mins
- min 1: 30-45 sec Plank
- min 2: 30 sec PVC Overhead Squats
- min 3: 30 sec Wall Walks
- min 4: 3 Standing Broad Jumps
(no score recorded today, just record that you performed the workout)
Stretch:
- 1 min foam roll Quads
- 1 min foam roll Lower Back
- 1 min foam roll Calves
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