WOD
 | Thu, Jan 26 2023 |  |
| CrossFit 20230126 | Bench Press Max | CFA Kids - Week 150 | Lower Body Accessory 20230126 | Home WOD 20230126 | Other Results | 500 Situps in January |
CrossFit 20230126
(Reps, Rx2, Rx3)
Partner Warmup:
P1: step-ups while
P2: 1 round of…
10 ring rows
20 plank shoulder taps
10 single-leg lateral line hops/leg
P1: box jumps while...
P2: 1 round of…
10 kip swings
10 sit-ups
3-5 strict pull-ups
Partner Bench Press 8-6-4-2-1 (max)
C2B Pullup Review
Partner WOD*: 15 Min AMRAP
- 60 Synchronized Situps
- 40 Box Jumps (24/20)
- 20 Chest-2-Bar Pullups
*partners split box jumps and pullups as needed
Rx2 - regular pullups
Rx3 - lower box and/or step-ups, jumping C2B pullups
INTENDED STIMULUS
2-3 rounds
Sit-ups in 3:00 or faster
Split the box jumps and chest-to-bar as needed
Sets of 3+ on the chest-to-bar
| 0% |  | |  | 0% |
| Joanie | 297 Rx3 | | | Tricia | 297 Rx3 | | | Matt | 240 Rx3 | | | Rohini | 240 Rx3 | | | Josh | 240 Rx3 | | | Coach A | 240 Rx3 | | | Patrick | 240 Rx3 | |
|
Bench Press Max
(Weight,  Misc Barbell)
Find Your 1 Rep Max Bench Press Weight
| 100% | | | | 0% |
Planned: Tue,Feb17,2026 Mon,Dec8,2025 Wed,Nov12,2025 Mon,Aug18,2025 Mon,Jun23,2025 Mon,Feb24,2025 Tue,Feb4,2025 Mon,Oct7,2024 Tue,May14,2024 Mon,Feb26,2024 Sat,Nov18,2023 Wed,Jun14,2023| 1st | 145 Rx | Nicole B Wed, Nov 12, 2025 | | 2nd | 140 Rx | Erandi A Wed, Nov 12, 2025 | | 3rd | 135 Rx | Kathleen Mon, Apr 27, 2026 | | 1st | 275 Rx | Nick Mon, Aug 18, 2025 | | 2nd | 265 Rx | Carlos Mon, Jun 23, 2025 | | 3rd | 250 Rx | Joe K Wed, Nov 12, 2025 |
| Matt | 145 Rx | | | Coach A | 105 Rx | | | Tricia | 95 Rx | | | Rohini | 75 Rx | | | Patrick | 65 Rx | |
|
CFA Kids - Week 150
(Reps)
Warm Up:
5 laps around room
10 alternating soldier kicks
10 double knee tucks in a plank
5 laps around room
10 skips for height
10 skips for distance
10 mountain climbers
10 walking lunges
5 laps arounds room
Skill/Strength:
3 sets
25 Supermans
5 Push Press (go up in weight)
WOD: 4 Rounds
40s max Box Stepups
40s min max Cal Row
40s min Rest'
Game:
Foam Roller Bowling
| 0% | | | | 0% |
|
Home WOD 20230126
(Time)
Warmup:
10 alternating spiderman stretches
10 weighted goblet squats
5 burpees
10 hamstring scoops /leg
5 single-arm weighted thrusters /arm
5 burpees
10 good mornings
10 single arm weighted thrusters
5 burpees
WOD: 150 PVC Overhead Squats
- every 2 minutes perform 5 burpees (starting at 0:00)
Stretch: 3 rounds
- 30 sec Samson lunge /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 W | | | Joanie | | | Marcus | |
|
