WOD
 | Fri, Jan 20 2023 |  |
 | Gymversary: Coach B(6) & Perry(6) |
| CrossFit 20230120 | Home WOD 20230120 | 500 Situps in January |
CrossFit 20230120
(Reps, Rx+, Rx2, Rx3)
Warmup
5 Rounds
- 5 strict Pullups
- 5 strict Dips (rings preferred)
(work to lightest band or heaviest added weight possible)
Partner WOD: 20 Min AMRAP
- 50 Cal Bike (or Row)
- 100 KB Swings (53/35)
- 20 Wall Walks
Rx+ - 70/53 KB
Rx2 - 40 cal, 35/26 KB, 14 wall walks
Rx3 - 30 cal, 26/18 KB, 10 Inchworm + knee pushup
| 0% |  | |  | 0% |
| 1st | 304 Rx2 | Coach B Fri, Jan 20, 2023 | | 2nd | 324 Rx3 | Tracy L Fri, Jan 20, 2023 | | 3rd | 304 Rx3 | Chloe Fri, Jan 20, 2023 | | 1st | 335 Rx2 | Aaron D Fri, Jan 20, 2023 | | 2nd | 214 Rx2 | Matt Fri, Jan 20, 2023 | | 3rd | 335 Rx3 | Phil Fri, Jan 20, 2023 |
| Aaron D | 335 Rx2 | Magic | | Sushant | 324 Rx2 | A-team | | Coach B | 304 Rx2 | Clooke | | Lisa | 250 Rx2 | 14 degrees in hell | | Zack | 250 Rx2 | 14 degrees in hell | | Marcus | 214 Rx2 | M&M | | Matt | 214 Rx2 | M&M | | Phil | 335 Rx3 | Magic | | Tracy L | 324 Rx3 | A-team | | Andrew | 324 Rx3 | A-team | | Chloe | 304 Rx3 | Clooke | | Dan | 250 Rx3 | 14 degrees in hell |
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Home WOD 20230120
(Time)
Warmup: on an 8 min clock...
5 over-the-fence /direction
10 fast toe touches
10 lunge steps for distance
10 up-downs + max vertical jump and reach
WOD: 21-15-9-15-21
- Shuttle runs (25 ft)*
- Hand-release push-ups
*for this workout, a shuttle run is running down 25 ft. Down and back (50 ft) is 2 reps
Stretch: 1 min doorway Shoulder stretch per side
| 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 | | | Joanie | | | Marcus | |
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