WOD
 | Tue, Feb 14 2023 |  |
| CrossFit 20230214 | CFA Kids - Week 155 | Home WOD 20230214 | Protein Challenge |
CrossFit 20230214
(Weight, Rx2, Rx3)
Warmup
1 min bike or row
30 sec shoulder taps
30 sec inchworms
1 min bike or row
30 sec (2 shoulder taps + 1 push-up)
30 sec air squats
1 min bike or row
30 sec Samson stretch, right
30 sec Samson stretch, left
Back Squat Buildup
(4-5 sets to build to starting weight)
Manmakers (start w/ light weight)
- 4 DB Renegade Rows w/ Pushups
- 3 DB Ground-to-overhead
- 2 DB Manmakers
(add 2 more DB Manmakers at WOD weight)
WOD: EMOTM x 21
Min 1 - 5 DB Manmakers (35/20)
Min 2 - 5 Back Squats
Min 3 - Rest
(increase back squat weight each round, score = max weight lifted for 5 reps)
Rx2 - 25/15 Manmakers
Rx3 - 15/10 Manmakers
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| James H | 175 Rx2 | | | Katie A | 145 Rx2 | | | Tricia | 130 Rx2 | | | Zack | 140 Rx3 | 20# | | Matt | 115 Rx3 | | | Akshay | 105 Rx3 | | | Abhi | 105 Rx3 | | | Daniel O | 85 Rx3 | | | Clarice | 70 Rx3 | | | Lisa | 55 Rx3 | | | Coach J | 195 | 15# |
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CFA Kids - Week 155
(Reps)
Warm Up:
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.)
Skill/Strength:
Review Cleans
WOD PREP:
Jump Rope
Squat and Box Jump
WOD: 10 Min AMRAP
20 Jump Ropes
10 Goblet Squats
5 Box Jumps
Game:
TBD
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Home WOD 20230214
(Reps)
Warmup: 3 rounds
10 PVC pass throughs
5 windmills /arm
20 sec shoulder taps
20 sec lateral line hops
20 sec air squats
WOD:
5 MIn AMRAP
- 10 jumping air squats
- 20 object jump-overs (knee height)
- 30 push-ups
(rest 5 mins)
5 Min AMRAP
- 10 burpees
- 20 object jump-overs (knee height)
- 30 push-ups
Stretch: 3 rounds
- 20 sec doorway Pec stretch
- 20 banded pullaparts
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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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