WOD
 | Tue, Feb 7 2023 |  |
| CrossFit 20230207 | CFA Kids - Week 153 | Home WOD 20230207 | Protein Challenge |
CrossFit 20230207
(Time, Rx2, Rx3)
Warmup: 45 seconds each
PVC overhead lunges
ring rows (or rows performed on the rope)
plate squats
10 scap pull-ups + AMRAP hanging knee raises
PVC overhead squats
pull-to-stands
Overhead Squat Buildup
2 sets each partner
- 10 Overhead Squats
Rope Climb Review
2 sets each partner
- 1 rope climb
Partner WOD: 3 rounds (partners split all work)
- 800m Run (1000m row/2400m bike)
- 10 Rope Climbs
- 50 Overhead Squats
Rx - 95/65
Rx2 - 75/55, half rope climbs
Rx3 - 65/45, 12 rope lowers
INTENDED STIMULUS
25:00-33:00
Run together
Break up the rope climbs and overhead squats as needed
Athletes should be able to perform at least 10-15+ reps of squats
Advanced athletes try to perform touch-and-go or maybe even legless rope climbs
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| 1st | 33:58 Rx | Coach E Tue, Feb 7, 2023 | | 2nd | 33:12 Rx3 | Tracy L Tue, Feb 7, 2023 | | 3rd | 36:01 | Chloe Tue, Feb 7, 2023 | | 1st | 35:15 Rx3 | Matt Tue, Feb 7, 2023 | | 2nd | 35:15 | Aaron D Tue, Feb 7, 2023 |
| Coach E | 33:58 Rx | Jamily | | Tricia | 33:12 Rx3 | Tricy | | Tracy L | 33:12 Rx3 | Tricy | | Matt | 35:15 Rx3 | | | Akshay | 2049 | 15# / 2 rounds | | Abhi | 20:49 | 15# / 2 rounds | | Zack | 23:57 | 15#, solo | | Aaron D | 35:15 | 45# | | Andrew | 35:15 | Goblet squats | | Chloe | 36:01 | 35# | | Daniel O | 0 | Bike |
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CFA Kids - Week 153
(Rounds)
Warm Up: 2 rounds
20 sec plank hold
10 DB goblet squats
10 sec hang from the pullup bar
10 jump squats
10 cossack squats
Skill/Strength: Front Squat Mobility: 2 rounds
10 front rack elbow pulses
20 sec thoracic stretch
Front Squats 5-5-5-5-5-5
(off rig & work to max)
WOD Review
WOD: Partner WOD: 5 Rounds
30 Alt DB Snatch
20 Box Jump Overs
(partners trade off as often as needed, but 'resting' partner hangs from the pullup bar)
Game:
TBD
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| Primadelia | 15:48 Rx | Pritina | | Tina | 15:48 Rx | Pritina |
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Home WOD 20230207
(Time)
Warmup:
200m run
5 single-arm weighted power cleans /arm
5 wall squats
200m run
5 weighted power cleans
5 weighted push presses + 5 weighted overhead squats /arm
WOD: 3 rounds
- 800m run
- 50 situps
- 50 jumping squats
Stretch: 3 rounds
- 30 sec lacrosse ball Foot roll /foot
- 30 sec Hamstring stretch /leg
- 30 sec sit and reach (Straddle)
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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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