WOD
 | Thu, Feb 9 2023 |  |
| CrossFit 20230209 | CFA Kids - Week 154 | Home WOD 20230209 | Protein Challenge |
CrossFit 20230209
(Reps, Rx+, Rx2, Rx3)
Warmup: Pizza Delivery
5 Rounds at 45 secs per Round
- hold abmat (pizza) with one hand above your head. try to knock other's pizzas off their hand.
- if your pizza is knocked down you have 5 air squats before jumping back into the game.
Jump Rope Warmup
Squat and Box Jump Warmup
3 x 10 Bulgarian Split Squats /leg
WOD: 10 Min AMRAP
- 20 Double Unders
- 10 Goblet Squats (53/35)
- 5 Box Jumps (24/20)
Rx+ 70/53 KB, 30/24 Box
Rx - 53/35 KB, 24/20 Box
Rx2 - 30 sec DU's, 35/26 KB, 24/20 Box
Rx3 - 20 Singles, 26/18 KB, lower box
INTENDED STIMULUS
6-8 rounds
Complete each movement quickly and in large if not unbroken sets
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| Coach A | 212 Rx | | | Daniel O | 210 Rx2 | | | Abhi | 276 Rx3 | 24in box | | Tricia | 236 Rx3 | 26#, 30s JR | | Akshay | 210 Rx3 | |
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CFA Kids - Week 154
(Time)
Warm Up: 2 Rounds Down & Back
Karaoke
Knee to chest
Toy Soldiers
High knees
Butt kickers
Skill/Strength: Aerobic
500m row
90s rest
250m row
1-min rest
125m row
WOD: 5 Rounds
75 Jump Rope
25 Knee Pushups
Game:
TBD
| 0% | | | | 0% |
| Brook | 17:02 Rx | | | Wake | 22:55 Rx | |
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Home WOD 20230209
(Reps)
Warmup: 2 rounds
- 30 sec jump rope
- 10 single leg calf raises /leg
- 10 over-the-fence
- 5 pause weighted squats
- 5 weighted squats
WOD: 10 Min AMRAP
- 20 Jump Ropes or 50m Run
- 10 weighted Goblet Squats
- 5 object Jump Overs (thigh height)
Stretch:
- 1 min foam roll Quads
- 1 min foam roll Lower Back
- 1 min foam roll Calves
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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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