WOD
 | Mon, Jan 16 2023 |  |
| CrossFit 20230116 | Max Height Box Jump | Home WOD 20230116 | 500 Situps in January |
CrossFit 20230116
(Reps, Rx2, Rx3)
Warmup: 30 sec each
- Single-leg step-ups (right)
- Single-leg step-ups (left)
- Step-ups
- Single-unders
- Single-unders run in place
- Single-under crossovers
- Jump and land in a partial squat
- Box step-up + step-off and land in a partial squat
- High jumps in place
- Single-under crossovers
- Single-unders left leg
- Single-unders right leg
- Box jumps
- Box jump over
- Box jump over (clear box)
Pistol Squat Review
Build to Max Height Box Jump
WOD: 8 Min AMRAP
- 2 Alt Pistol Squats
- 2 Box Jump Overs (20 in box)
- 4 Alt Pistol Squat
- 4 Box Jump Overs
- 6 Alt Pistol Squats
- 6 Box Jump Overs... (continue adding 2 reps each round)
Rx2 - Box Pistols
Rx3 - Alt Elevated Reverse Lunges, Box Step Overs
| 0% |  | |  | 0% |
| 1st | 68 Rx | Coach B Mon, Jan 16, 2023 | | 2nd | 112 Rx3 | Chloe Mon, Jan 16, 2023 | | 1st | 66 Rx | Patrick Mon, Jan 16, 2023 | | 2nd | 134 Rx2 | Aaron D Mon, Jan 16, 2023 | | 3rd | 125 Rx2 | Josh Mon, Jan 16, 2023 |
| Daniel O | 119 Rx | | | Coach B | 68 Rx | 1st time doing pistol squats | | Patrick | 66 Rx | | | Zack | 144 Rx2 | | | Aaron D | 134 Rx2 | | | Josh | 125 Rx2 | | | James H | 122 Rx2 | | | Marcus | 114 Rx2 | | | Matt | 112 Rx2 | | | Andrew | 100 Rx2 | | | Susan | 90 Rx2 | | | Dan | 116 Rx3 | started with Box Pistols, switched to alt rev lunges | | Chloe | 112 Rx3 | | | Wayne | 88 Rx3 | | | Phil | 98 | Lower box |
|
Max Height Box Jump
(Distance,  Gymnastics)
Maximum Height Box Jump
1 rep maximum from a standing start.
| 0% | | | | 0% |
Planned: Thu,Nov30,2023 Mon,Jan16,2023 Sat,Nov5,2022 Tue,Oct11,2022 Wed,Dec22,2021 Sat,Dec4,2021 Thu,May20,2021 Wed,Jan13,2021 Fri,Dec20,2019 Wed,Apr3,2019 Fri,Dec7,2018 Wed,Jul18,2018| 1st | 31.5 Rx | Coach B Mon, Jan 16, 2023 | | 2nd | 14.5 Rx | Chloe Mon, Jan 16, 2023 | | 1st | 34.75 Rx | Josh Mon, Jan 16, 2023 | | 2nd | 33.75 Rx | Matt Mon, Jan 16, 2023 | | 3rd | 32.5 Rx | Aaron D Mon, Jan 16, 2023 |
| 1st | 32.5 Rx | Coach E Tue, May 31, 2022 | | 2nd | 31.5 Rx | Coach B Mon, Jan 16, 2023 | | 3rd | 28 Rx | Tracy L Thu, Nov 30, 2023 | | 1st | 53 Rx | Joey P Wed, Jul 18, 2018 | | 2nd | 44 Rx | Coach J Tue, Dec 19, 2017 | | 3rd | 36 Rx | Patrick Sat, Nov 5, 2022 |
| Marcus | 40 Rx | | | Daniel O | 36 Rx | | | Josh | 34.75 Rx | 4th | | Matt | 33.75 Rx | 5th | | Aaron D | 32.5 Rx | 6th | | Coach B | 31.5 Rx | 2nd PR!!! | | Wayne | 31.5 Rx | | | Susan | 25.5 Rx | | | Phil | 18 Rx | 9th | | Chloe | 14.5 Rx | 5th |
|
Home WOD 20230116
(Reps, Rx2, Rx3)
Warmup: 2 Rounds
- 10 leg swings/leg
- 10 lateral leg swings/leg
- 10 alternating Samson lunges
- 10 alternating âTâ push-ups
- 30 sec squat hold (arms level with the eyes)
WOD:
- 2 alternating single-leg squats
- 2 object jump-overs (knee height)
- 4 alternating single-leg squats
- 4 object jump-overs
- 6 alternating single-leg squats
- 6 object jump-overs
Continue adding 2 reps to each movement until time expires.
Stretch:
- 90 sec lacrosse ball Calves /side
- 60 sec seated Hamstring stretch /side
| 0% | | | | 0% |
|
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 | |
|
