WOD
 | Sat, Nov 12 2022 |  |
| Barbell Strength 20221112 | Home WOD 20221112 | 20221112 CrossFit Kids | CROSSFIT TOTAL | Other Results |
Barbell Strength 20221112
(Check In)
Warmup: 500m Row then 20 Air Squats
15 Goblet Squats (light weight)
10 Clean Grip Romanian Deadlifts (45/35)
15 Goblet Squats
- 10 Hang Muscle Clean (45/35)
- 10 Front Squats (45/35)
Cleans
- 3 x 5 Tall Cleans (light weight)
- build sets of 3 then 2 to 75%
- 3 x 2 @ 80%
- 3 x 2 @ 83%
- 3 x 1 @ 85%
Warm up Bench Press
Every 2 mins x 3 sets
- 1 Bench Press
Every 2 mins x 3 sets
- 3 Bench Press
Every 2 mins x 3 sets
- 5 Bench Press
Accessory: 4 rounds
- 3 Clean Lift-offs @ 105%
- 15 Banded Face Pulls
- 10 HR Pushups
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| Coach E | Yes | | | Wanona | Yes | | | Joey P | Yes | | | Lauren | Yes | | | Tracy L | Yes | | | Coach J | Yes | |
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Home WOD 20221112
(Reps)
Warmup: 9 Mins
Min. 1: 40 sec inchworm + push-up
Min. 2: 40 sec alternating cossack squats
Min. 3: 40 sec plank hold
WOD: 3 Min AMRAP x 3 rounds
- 20 weighted sumo deadlift high pulls
- 20 weighted situps
- Max burpees in remaining 3 mins
(1 min rest between rounds)
Stretch:
- 1 min Cobra stretch
- 1 min Couch stretch
- 30 sec Adductor stretch /side
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20221112 CrossFit Kids
(Weight)
Warmup: 2:00 min bike/row
Bunny hops
One legged hops
Calf stretch
Skill: Jumpropes
Penguin jumps
Max singles
Review WOD movements
Double unders if proficient with singles
WOD: Crossfit Total
1 Rep max back squat
1 rep max strict press
1 rep max deadlift
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CROSSFIT TOTAL
(Weight,  Other Benchmark WODs)
This is a Max Effort of the following three lifts in the following order:
- Back Squat
- Strict Press
- Deadlift
After warming up you have 3 attempts to lift the most weight possible at each lift.
Your score is the total combined weight of the three max lifts
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Planned: Sat,Jan3,2026 Sat,Dec21,2024 Mon,Aug26,2024 Mon,Dec18,2023 Fri,Dec9,2022 Sat,Nov12,2022 Tue,Jul19,2022 Tue,Dec28,2021 Sun,May9,2021 Wed,Mar10,2021 Tue,Jan19,2021 Mon,Aug3,2020| 1st | 600 Rx | Nicole Sat, Jan 3, 2026 | | 2nd | 575 Rx | Coach A Sat, Dec 21, 2024 | | 3rd | 539 Rx | Erandi Mon, Aug 26, 2024 | | 1st | 965 Rx | Coach C Mon, Aug 26, 2024 | | 2nd | 915 Rx | Brandon Sat, Jan 3, 2026 | | 3rd | 905 Rx | Nick Sat, Dec 21, 2024 |
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