WOD
 | Mon, Jan 9 2023 |  |
| CrossFit 20230109 | Home WOD 20230109 | 500 Situps in January |
CrossFit 20230109
(Reps, Rx2, Rx3)
Warmup
Skill Work: 6 rounds
- 1 min max distance Handstand Walk or Max Rep Wall Walks
- 1 min Rest
WOD: 10 Min AMRAP
1-2-3-4-5... of
- Power Cleans
- Deficit Handstand Pushups (4/2 in)
Rx - 135/95
Rx2 - 95/65, no deficit HSPU
Rx3 - 75/55, 30/20 DB Shoulder Press
| 0% |  | |  | 0% |
| 1st | 37 Rx | Coach E Mon, Jan 9, 2023 | | 2nd | 47 Rx2 | Coach B Mon, Jan 9, 2023 | | 1st | 18 Rx | Coach J Mon, Jan 9, 2023 | | 2nd | 93 Rx3 | James H Mon, Jan 9, 2023 | | 3rd | 90 | Phil Mon, Jan 9, 2023 |
| Sushant | 39 Rx | | | Coach E | 37 Rx | | | Daniel O | 33 Rx | | | Coach J | 18 Rx | | | Coach B | 47 Rx2 | 75# | | Tracy L | 97 Rx3 | 65# | | James H | 93 Rx3 | | | Wayne | 77 Rx3 | 135# | | Marcus | 56 Rx3 | | | Phil | 90 | 20# | | Dan | 86 | 25# |
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Home WOD 20230109
(Reps)
Warmup: 3 Rounds
10 alternating plank reach throughs
5 dive bomber push-ups
30 sec prone snow angels
30 sec hollow hold
5 x 1 min Rounds
- 12 Hand Release Pushups
- Handstand Pushups
(rest 3 mins between rounds)
Stretch:
- 1 min Doorway Shoulder Stretch /side
- 1 min Reach, Roll & Lift
| 0% | | | | 0% |
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500 Situps in January
Jan 9, 2023 - Jan 31, 2023 (Individual Goal 500) 
Accumulate 500 Situps in the month of January. Do 1000 situps or 500 on the GHD for Rx+.
| Coach J | | | James H | | | Phil | | | Tricia | | | Tracy L | | | Josh | | | Coach B | | | Aaron D | | | Dan | | | Matt | | | Patrick | | | Chloe | | | Lisa | | | Coach E | | | Coach A | | | Zack W | | | Joanie | | | Marcus | |
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