WOD
 | Wed, Feb 15 2023 |  |
| CrossFit 20230215 | Home WOD 20230215 | Protein Challenge |
CrossFit 20230215
(Time, Rx2, Rx3)
Warmup: (30 secs each movement)
walking lunge steps
alternating shoulder taps
alternating spiderman stretch
push-ups
run/row/bike
KB deadlifts
alternating KB taps (KB in front of body)
double-knee tuck in plank
KB plank pull throughs
run/row/bike
Russian KB Swing Warmup
- 10 low KB Swings
- 2 x 10 Russian KB Swings (adjust weight for 2nd set if necessary)
Partner WOD: 3 Rounds
- 60 Russian KB Swings (70/53)
- 800m Run (1000m Row or 2400m Bike)
(one partner works while one rests. during run/row/bike, resting partner holds KB in front rack position)
Rx2 - 53/35
Rx3 - 35/26, 600m Run (750m Row or 1800m Bike)
Stretch: 2 min seated Straddle strech (40 sec in left, right, center)
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| 1st | 22:08 Rx | Coach A Wed, Feb 15, 2023 | | 2nd | 21:54 Rx2 | Coach E Wed, Feb 15, 2023 | | 3rd | 19:39 Rx3 | Chloe Wed, Feb 15, 2023 | | 1st | 18:47 Rx | Coach J Wed, Feb 15, 2023 | | 2nd | 19:39 Rx2 | Aaron D Wed, Feb 15, 2023 | | 3rd | 19:44 Rx2 | James H Wed, Feb 15, 2023 |
| Coach J | 18:47 Rx | w/ Dan the man | | Coach A | 22:08 Rx | Team Broannatt | | Dan | 18:47 Rx2 | w/ Jeff | | Aaron D | 19:39 Rx2 | w/ Chloe | | James H | 19:44 Rx2 | | | Tricia | 21:24 Rx2 | Tremma | | Coach E | 21:54 Rx2 | W/ Roh, Sushant | | Arianna | 23:07 Rx2 | w/ saul | | Chloe | 19:39 Rx3 | w/ Aaron | | Rohini | 21:54 Rx3 | w/ emily & sushant | | Sushant | 21:54 Rx3 | w/ rohini & emily | | Akshay | 22:02 Rx3 | w/ Abhi | | Abhi | 22:02 Rx3 | w/ Akshay | | Matt | 22:08 Rx3 | | | Lisa | 22:09 Rx3 | Liza | | Elizabeth J | 22:09 Rx3 | Liza | | Saul | 23:07 Rx3 | w/ Ari | | Stephen W | 19:44 | 26# | | Coach B | 22:08 | Broannatt / Rx weight / plank holds | | Amelia | 23:10 | w/ Lily, Great job! | | Lily | 23:10 | w/ Amelia! Great Job! |
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Home WOD 20230215
(Reps)
Warmup:
30 sec jumping jacks
30 sec weighted overhead carry
10 pause goblet squats
30 sec jumping jacks
30 sec weighted overhead carry
10 weighted goblet squats
WOD: 21 Min AMRAP
Min 1 - 45 sec Wall Walks
Min 2 - 45 sec Air squats
Min 3 - Rest
Stretch: 2 rounds
- 30 sec Pigeon stretch /leg
- 30 sec Couch 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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