WOD
 | Sat, Nov 5 2022 |  |
 | Happy Birthday: James H |
| Barbell Strength 20221105 | Home WOD 20221105 | 20211204 CrossFit Kids | Max Height Box Jump |
Barbell Strength 20221105
(Check In)
Warmup: 400m Run/500m Row
then 2 rounds of...
- 30 sec Jumping Jacks
- 20 Alt Shoulder Taps
- 10 Counter Balance Squats (10#)
3 x 7 Shoulder Press (build to your heaviest set of 7)
3 x 7 Front Squats (build to your heaviest set of 7)
Complex: 7 rounds
- Deadlift + Clean + Hang Clean + Jerk
(power or squat clean and any jerk is OK)
Accessory: 3 Rounds
- 6 Front Rack Bulgarian Split Squats /leg
- 6 Pendlay Row
Stretch: 40 secs each...
- Seated Straddle Stretch (left, right, center)
| 0% |  | |  | 0% |
| Coach B | Yes | | | Wanona | Yes | | | Josh | Yes | | | Sushant | Yes | | | Zack W | Yes | | | Coach E | Yes | | | Coach J | Yes | | | Joe K | Yes | |
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Home WOD 20221105
(Time)
Warmup: every 3 mins x 4 rounds
(low-moderate intensity)
10 walking lunge steps
10 push-ups
20 mountain climbers
20 jumping jacks
Run in the remaining time
WOD: 5 Rounds
- 30 sec Alt. Pistols (single leg squats)
- 30 sec Air squats
- 30 sec walking Lunges
- 30 sec Burpees
- 3 min Rest
Stretch: 2 minute seated Saddle stretch
(40 secs left, right, middle)
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20211204 CrossFit Kids
(Time)
Warmup: 3 rounds
High knees
Booty kickers
Frankensteins
Skill: box jumps
Work to max height
WOD: 5 rounds
10 burpees
10 sit ups
10 “wall” squats
25 singles
| 0% | | | | 0% |
| Patrick | 8:38 Rx | | | Brook | 14:23 Rx | | | Wake | 10:30 | Lateral jumps | | Paisley | 10:32 | Lateral jumps |
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Max Height Box Jump
(Distance,  Gymnastics)
Maximum Height Box Jump
1 rep maximum from a standing start.
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Planned: Thu,Mar12,2026 Fri,Feb20,2026 Thu,Nov30,2023 Mon,Jan16,2023 Sat,Nov5,2022 Tue,Oct11,2022 Wed,Dec22,2021 Sat,Dec4,2021 Thu,May20,2021 Wed,Jan13,2021 Fri,Dec20,2019 Wed,Apr3,2019| 1st | 32.5 Rx | Coach E Tue, May 31, 2022 | | 2nd | 32 Rx | Natalie Thu, Mar 12, 2026 | | 3rd | 31.5 Rx | Coach B Mon, Jan 16, 2023 | | 1st | 53 Rx | Joey P Wed, Jul 18, 2018 | | 2nd | 44 Rx | Coach J Tue, Dec 19, 2017 | | 3rd | 42 Rx | James M Thu, Mar 12, 2026 |
| Patrick | 36 Rx | 7th | | Brook | 25 Rx | | | Wake | 24 Rx | | | Paisley | 22 Rx | |
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