WOD
 | Mon, Feb 6 2023 |  |
| CrossFit 20230206 | Home WOD 20230206 | Other Results | Protein Challenge |
CrossFit 20230206
(Time, Rx2, Rx3)
Warmup
Power Snatch 3-3-3-3-3
(touch-n-go reps)
WOD: 3-6-9-12-15
- Bar Facing Burpees
- Power Snatch (95/65)
Rx2 - 75/55
Rx3 - 65/45, may step over bar
| 0% |  | |  | 0% |
| 1st | 12:44 Rx | Coach A Mon, Feb 6, 2023 | | 2nd | 12:09 Rx2 | Coach B Mon, Feb 6, 2023 | | 1st | 11:50 Rx2 | Josh Mon, Feb 6, 2023 | | 2nd | 11:57 | Phil Mon, Feb 6, 2023 | | 3rd | 13:31 | Patrick Mon, Feb 6, 2023 |
| Coach A | 12:44 Rx | | | Josh | 11:50 Rx2 | | | Coach B | 12:09 Rx2 | | | Daniel O | 10:35 Rx3 | | | Andrew | 11:25 Rx3 | | | Marcus | 13:51 Rx3 | | | Akshay | 4:30 | Round of 9 | | Abhi | 10:10 | 15# | | Arianna | 11:00 | 35# | | Saul | 11:40 | 45# | | Phil | 11:57 | 35# | | Stephen W | 12:12 | 35#, thru round of 12 | | Patrick | 13:31 | 42# | | Rohini | 13:37 | 15# | | Dan | 13:40 | 45# | | Elizabeth J | 13:55 | 35# |
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Home WOD 20230206
(Time)
Warmup: 2 rounds
200m run
20 sec Samson stretch /leg
10 good mornings
10 hollow rocks
10 push-ups
10 PVC overhead squats
WOD: 3-6-9-12-15
- Burpees
- Shuttle Sprints (1 shuttle = 25 ft down and back)
Stretch: 1 min doorway Shoulder stretch /arm
| 0% | | | | 0% |
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Protein Challenge
Feb 1, 2023 - Feb 28, 2023 (Individual Goal 50) 
Goal: Eat More Protein
Why: Protein is the key component needed to build muscle and improve metabolism. It also helps keep you satiated throughout the day.
Every meal should revolve around protein. Aim to get at least 20 grams of protein each meal (the more the better).
If you don't want to count calories or macros, that's ok. Just work to get a palm sized piece of meat or similar protein source at each meal, or use protein powder in your oatmeal or pancakes. Get creative.
Record how many meals each day you eat with at least 20 grams of protein. Goal is 50 meals.
| Coach J | | | Coach E | | | Tricia | | | Joe K | | | Coach B | | | Matt | | | Tracy L | | | Coach A | | | Aaron D | |
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