WOD
 | Sat, Feb 11 2023 |  |
 | Welcome: Amelia |
| Barbell Strength 20230211 | 20230204 CrossFit Kids | Home WOD 20230211 | Protein Challenge |
Barbell Strength 20230211
(Check In)
Warmup: 2 rounds
- 20 Jumping Jacks
- 5 Inchworms + Pushup
- 10 Staggered Stance Good Mornings
- 30 Mountain Climbers
- 10 Plate Squats
Clean Warmup
Cleans: EMOTM x 25
Min 1-5 - 3 Unbroken
Min 6-10 - 2 Unbroken
Min 11-25 - 1 Clean
Deadlifts
- 3 x 5 build up in weight
- 3 x 5 for load
- 3 Tempo @ 50% 1RM (5 sec up/5 sec down)
Accessory: 3 rounds
- 8 Front Rack Lunges
- 1 min Sandbag/atlas stone at chest
- 1 min Plank hold
Stretch: 2 rounds
- 30 sec Scorpion Stretch /side
- 30 sec Pigeon Stretch /leg
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| Coach A | Yes | | | Coach E | Yes | | | Coach B | Yes | | | Josh | Yes | | | Katie C | Yes | | | Joe K | Yes | | | Aaron D | Yes | | | Sushant | Yes | |
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20230204 CrossFit Kids
(Time)
Warmup: jump rope for 2 minutes
3 rounds:
5 inchworms
10 cat cows
10 Cossack squats
Skill work: parallettes
Tuck support
Tuck planche
L support (one leg at a time)
Shoot throughs
WOD: 21-15-9
Burpees
Squats
Push-ups
Reverse lunges
Sit-ups
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Home WOD 20230211
(Check In)
Warmup: 2 rounds
- 10 weighted RDLs
- 10 alternating cossack squats
- 5 side plank reach-throughs /side
- 10 pause goblet squats
WOD: 25 Min EMOTM
Min 1-5: 10 jumps over an object
Min 6-10: 9 Burpees
Min 11-15: 80m Run
Min 16-20: 7 bupees + jumping squat
Min 21-25: 6 single leg squats /leg
(no score recorded today, just check in that you did the workout)
Stretch: 2 rounds
- 30 sec Scorpion stretch hold /side
- 30 sec Pigeon stretch /leg
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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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