WOD
 | Fri, Dec 16 2022 |  |
| CrossFit 20221216 | Front Squat 5-Rep Max | Home WOD 20221216 |
CrossFit 20221216
(Time, Rx2)
Warmup: 3 rounds
- 10 twist and reach
- 10 side lunges (5/leg)
- 5 goblet squats (light)
- 5 paused goblet squats (light)
Front Squats - build to max set of 5
The 12 WODs of Christmas
5 Rounds
- 100 Jump Ropes
- 6 Box Jump Broad Jump
Rx Double Unders
Rx2 Singles, Box Step-ups OK
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| Coach B | 6:50 Rx2 | | | Courtney | 7:18 Rx2 | | | Daniel O | 8;15 Rx2 | | | Coach A | 8:26 Rx2 | | | Marcus | 8:30 Rx2 | | | Ankur | 8:39 Rx2 | | | Lisa | 10:33 Rx2 | | | Tricia | 10:35 Rx2 | | | Elizabeth J | 12:17 Rx2 | |
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Front Squat 5-Rep Max
(Weight,  5 Rep Max)
Work to a 5 Rep Max Weight for Front Squat
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Planned: Tue,Mar19,2024 Sun,Sep10,2023 Fri,Dec16,2022 Thu,Nov10,2022 Thu,Sep22,2022 Mon,Feb1,2021 Tue,Jan26,2021 Fri,Jan22,2021 Thu,Jan21,2021 Mon,Jan18,2021| 1st | 140 Rx | Coach A Tue, Mar 19, 2024 | | 2nd | 135 Rx | Coach E Tue, Mar 19, 2024 | | 3rd | 120 Rx | Julie A Tue, Mar 19, 2024 | | 1st | 225 Rx | Coach C Tue, Mar 19, 2024 | | 2nd | 215 Rx | Joe K Sat, Mar 4, 2023 | | 3rd | 190 Rx | Coach J Tue, Jan 26, 2021 |
| Daniel O | 205 Rx | | | Coach A | 125 Rx | | | Tricia | 125 Rx | | | Ankur | 115 Rx | | | Coach B | 105 Rx | | | Marcus | 75 Rx | |
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Home WOD 20221216
(Reps)
Warmup: 2 rounds
1 min jog
1 min air squat
10 elbow instep hip circles /direction
10 hamstring kick-ups /leg
WOD: EMOTM x 20
- Min 1: 30-45 sec wall sit hold
- Min 2: 30 sec max rep jumping air squats
(score = total number of jumping air squats)
Stretch: 2 rounds
- 1 min Quad foam roll
- 1 min Saddle stretch
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