WOD
 | Fri, Jan 13 2023 |  |
| CrossFit 20230113 | Home WOD 20230113 | 500 Situps in January |
CrossFit 20230113
(Time, Rx2, Rx3)
Warmup
Rope Climb Practice
WOD Prep
WOD: 5-10-15-20-15-10-5
- Wall Balls (20/14)
- Toes-2-Bar
- Alt. DB Snatch (50/35)
Rx2 - 40/25, Knees-2-Armpit
Rx3 - 30/20, Hanging Knee Raises, 14/10 WB
| 0% |  | |  | 0% |
| Daniel O | 28:05 Rx | | | Dan | 14:27 Rx3 | | | Katie A | 15:15 Rx3 | 14# wb | | Zack | 15:36 Rx3 | | | Marcus | 17:32 Rx3 | | | Coach B | 14:00 | up to 20 reps; Rx2 w/ T2B | | Andrew | 20:00 | Thru 20, 15# db |
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Home WOD 20230113
(Time)
Warmup:
30 sec single-unders
5 elbow instep + hamstring stretch /leg
5 wall squats
30 sec single-unders
20 alternating spiderman stretches
5 wall squats
20 double-unders
3 weighted front squats
5 weighted thrusters
WOD: 10 rounds
- 9 weighted Thrusters
- 35 lateral hops over an object
Stretch: 2 rounds
- 30 sec foam roll IT Band /leg
- 30 sec lacrosse ball roll /foot
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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 | | | Joanie | | | Marcus | |
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