WOD
 | Mon, Feb 13 2023 |  |
| CrossFit 20230213 | Home WOD 20230213 | Protein Challenge |
CrossFit 20230213
(Reps, Rx+, Rx2, Rx3)
Warmup: 40 sec each
PVC pass throughs
box step-ups
PVC good mornings
box step-overs
PVC overhead squats
box jump-overs
Power & Squat Snatch Warmup
EMOTM x 6
- 2 Hang Squat Snatch
WOD:
5 Min AMRAP
- 10 Squat Snatch (75/55)
- 20 Box Jump Overs (24/20)
- 15 Kipping Pullups
REST 5 MINUTES
5 min ARMAP
- 10 Power Snatches (75/55)
- 20 Box Jump Overs (24/20)
- 15 Strict Pullups
Rx+ 95/65, 30 Pullups (kipping & strict)
Rx2 - 65/45, box stepups ok, 20 jumping pullups (round 1), 20 ring rows (round 2)
Rx3 - 45/35 power snatch (round 1), hang snatch (round 2), lower box, 20 ring rows (both rounds)
Stretch:
- doorway Pec stretch
- band pullaparts
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| 1st | 99 Rx | Coach E Mon, Feb 13, 2023 | | 2nd | 112 Rx2 | Coach A Mon, Feb 13, 2023 | | 3rd | 148 | Amelia Mon, Feb 13, 2023 | | 1st | 97 Rx2 | Josh Mon, Feb 13, 2023 | | 2nd | 123 Rx3 | Phil Mon, Feb 13, 2023 | | 3rd | 144 | Patrick Mon, Feb 13, 2023 |
| Coach E | 99 Rx | | | Coach A | 112 Rx2 | | | Andrew | 104 Rx2 | 55# | | Daniel O | 103 Rx2 | | | Josh | 97 Rx2 | | | Wayne | 94 Rx2 | | | Stephen W | 130 Rx3 | | | Phil | 123 Rx3 | | | Elizabeth J | 120 Rx3 | | | Joanie | 110 Rx3 | | | Dan | 100 Rx3 | | | Amelia | 148 | 15# | | Patrick | 144 | ? | | Rohini | 100 | 15# | | Coach B | 90 | Rx reps except squat snatch |
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Home WOD 20230213
(Time)
Warmup: 5 rounds
30 sec jog
10 walking toy soldiers
WOD: 4 rounds
- 400m Run
- 30 Up-Downs
Stretch: 1 min lacrosse ball Foot roll /foot
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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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