WOD
 | Wed, Feb 8 2023 |  |
| CrossFit 20230208 | Home WOD 20230208 | Protein Challenge |
CrossFit 20230208
(Time, Rx2, Rx3)
Warmup: 3 rounds
- 4 Up-Downs
- 4 Good Mornings
- 4 Alt Plank Reach Throughs
- 8 Alt Jumping Lunges
Hip Extension Progression
Accumulate 30 strict Toes-2-Bar
(or hanging leg raises as high as possible)
WOD: 5 Rounds
- 30 Hip Extensions
- 30 Strict Situps (do not use the arms)
Rx2 - Weighted Good Mornings & Strict Situps
Rx3 - 20 reps each of Ab Mat Superman, Strict Situps
Rounds should be 4 mins or less
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| 1st | 15:37 Rx | Coach B Wed, Feb 8, 2023 | | 2nd | 16:34 Rx | Coach E Wed, Feb 8, 2023 | | 3rd | 16:48 Rx3 | Coach A Wed, Feb 8, 2023 | | 1st | 12:27 Rx | Coach J Wed, Feb 8, 2023 | | 2nd | 14:33 Rx | Patrick Wed, Feb 8, 2023 | | 3rd | 17:08 Rx3 | Matt Wed, Feb 8, 2023 |
| Coach J | 12:27 Rx | | | Patrick | 14:33 Rx | | | Coach B | 15:37 Rx | | | Sushant | 16:18 Rx | | | Coach E | 16:34 Rx | | | Andrew | 16:48 Rx | | | Arianna | 17:50 Rx | | | Lisa | 17:53 Rx | | | Clara | 17:58 Rx | | | Saul | 18:50 Rx | | | Rohini | 20:37 Rx | | | Zack | 17:30 Rx2 | | | Elizabeth J | 20:35 Rx2 | | | Primadelia | 20:38 Rx2 | | | Dan | 13:25 Rx3 | | | Coach A | 16:48 Rx3 | | | Matt | 17:08 Rx3 | | | Stephen W | 19:15 Rx3 | | | Abhi | 16:00 | Scaled | | Akshay | 16:00 | Scaled |
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Home WOD 20230208
(Time)
Warmup: 1 min of each...
- Jumping Jacks
- Mountain Climbers
- Skier Jacks
- Air Squats
- Burpees
WOD: 5 rounds
- 30 weighted good mornings
- 30 strict situps
Stretch: 2 rounds
- 1 min Couch stretch /side
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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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