WOD
 | Fri, Feb 10 2023 |  |
 | Welcome: Amelia |
| CrossFit 20230210 | Home WOD 20230210 | Protein Challenge |
CrossFit 20230210
(Time, Rx2, Rx3)
Warmup
3 rounds
- 15 Bent Over Rows
- 10 Barbell Roll-outs
WOD:
- 500/400m Row
- 100 Pushups
- 500/400m Row
Rx2 - Knee Pushups
Rx3 - 75 Knee Pushups
Stretch: accumulate 30 Reach, Roll & Lift
| 0% |  | |  | 0% |
| Aaron D | 17:23 Rx | | | Coach E | 11:19 Rx2 | | | Tricia | 12:11 Rx2 | | | Katie C | 12:17 Rx2 | | | Stephen W | 13:02 Rx2 | | | Lisa | 13:18 Rx2 | | | Arianna | 12:40 Rx3 | | | Chloe | 14:58 Rx3 | | | Saul | 15:06 Rx3 | | | Amelia | 15:30 Rx3 | |
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Home WOD 20230210
(Time)
Warmup:
200-m run
10 alternating plank reach throughs
10 knee push-ups
WOD:
- 600m Run
- 100 Pushups
- 600m Run
Stretch: accumulate 30 Reach, Roll & Lift
| 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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