WOD
 | Tue, Dec 13 2022 |  |
| CrossFit 20221213 | CFA Kids - Week 140a | Max Bar Hang Hold | Home WOD 20221213 |
CrossFit 20221213
(Time, Rx2, Rx3)
Warmup: 30 secs each
- Granny tosses
- Bounce passes
- Chest passes
- Side tosses, right
- Side tosses, left
- Roll passes
- Reverse roll passes (athletes stand backs toward each other and through the ball between their legs)
- Overhead throws
- Squat + throws
Test: Max Hang from Pullup Bar
Squat Clean Review
12-10-8-6-4 Squat Cleans (increasing load)
The 12 WODs of Christmas
3 Rounds
- 10 Back Squats
- 10 Bent Over Back Flys
- 30 sec Dead Cockroach
- 5 Back Squats
- 5 Bent Over Back Flys
- 30 sec Jumping Jacks
Rx 95/65, 25/15 DB
Rx2 75/55, 20/10 DB
Rx3 65/45, 15/5 DB
| 0% |  | |  | 0% |
| 1st | 8:06 Rx | Coach A Tue, Dec 13, 2022 | | 2nd | 7:56 Rx2 | Coach E Tue, Dec 13, 2022 | | 3rd | 8:48 Rx3 | Tracy L Tue, Dec 13, 2022 | | 1st | 9:10 Rx | James H Tue, Dec 13, 2022 | | 2nd | 7:43 Rx2 | Josh Tue, Dec 13, 2022 | | 3rd | 8:35 | Patrick Tue, Dec 13, 2022 |
| Coach A | 8:06 Rx | | | James H | 9:10 Rx | | | Daniel O | 7:39 Rx2 | | | Josh | 7:43 Rx2 | | | Coach E | 7:56 Rx2 | | | Dylan | 9:46 Rx2 | | | Tracy L | 8:48 Rx3 | Rx2 barbell | | Sushant | 8:55 Rx3 | | | Tricia | 8:19 | Rx from rack | | Patrick | 8:35 | Slightly heavier than Tina | | Tina | 9:22 | Light weight | | Clarice | 9:55 | Scaled for injury |
|
CFA Kids - Week 140a
(Time)
Warmup: 30 secs each
- Granny tosses
- Bounce passes
- Chest passes
- Side tosses, right
- Side tosses, left
- Roll passes
- Reverse roll passes (athletes stand backs toward each other and through the ball between their legs)
- Overhead throws
- Squat + throws
Test: Max Hang from Pullup Bar
Squat Clean Review
8-6-4-2 Squat Cleans (increasing load)
The 12 WODs of Christmas
3 Rounds
- 5 Back Squats
- 5 Bent Over Back Flys
- 30 sec Dead Cockroach
- 5 Back Squats
- 5 Bent Over Back Flys
- 30 sec Jumping Jacks
| 0% | | | | 0% |
| Patrick | 8:35 Rx | | | Tina | 9:22 Rx | |
|
Max Bar Hang Hold
(Max Time,  Pullups and MUs)
Maximum number of seconds hanging from a bar without dropping
(grips not allowed)
| 100% | | | | 0% |
Planned: Sun,Feb9,2025 Mon,Oct2,2023 Wed,May24,2023 Tue,Dec13,2022 Sat,Jun4,2022 Tue,Feb22,2022 Tue,May25,2021| 1st | 95 Rx | Coach E Tue, Dec 13, 2022 | | 2nd | 58 Rx | Tracy L Tue, Dec 13, 2022 | | 3rd | 32 Rx | Coach A Tue, Dec 13, 2022 | | 1st | 100 Rx | James H Tue, Dec 13, 2022 | | 2nd | 81 Rx | Josh Tue, Dec 13, 2022 | | 3rd | 46 Rx | Patrick Tue, Dec 13, 2022 |
| 1st | 95 Rx | Coach E Tue, Dec 13, 2022 | | 2nd | 78 Rx | Coach B Wed, May 24, 2023 | | 3rd | 66 Rx | Tracy L Wed, May 24, 2023 | | 1st | 130 Rx | Joey P Sun, Feb 9, 2025 | | 2nd | 120 Rx | Coach J Sun, Feb 9, 2025 | | 3rd | 100 Rx | James H Tue, Dec 13, 2022 |
| James H | 100 Rx | 3rd | | Coach E | 95 Rx | 1st | | Josh | 81 Rx | | | Sushant | 74 Rx | | | Dylan | 61 Rx | | | Tracy L | 58 Rx | | | Daniel O | 53 Rx | | | Tricia | 50 Rx | | | Patrick | 46 Rx | | | Tina | 42 Rx | | | Coach A | 32 Rx | 6th |
|
Home WOD 20221213
(Time)
Warmup: 2 rounds
10 knee push-ups
10 weighted deadlifts
20 single-arm plank pull throughs (pull a weight from one side to the other)
20 handstand shoulder taps
30 sec superman hold
WOD:
- 24 weighted squats
- 25 ft handstand walk
- 24 weighted squats
- 50 ft handstand walk
- 24 weighted squats
- 75 ft handstand walk
- 24 weighted squats
- 100 ft handstand walk
- 24 weighted squats
Stretch: 3 Rounds
- 30 sec Couch stretch /side
- 30 sec foam roll Lower Back
- 30 sec foam roll Lats /side
| 0% | | | | 0% |
|
