WOD
 | Thu, Feb 16 2023 |  |
| CrossFit 20230216 | CFA Kids - Week 156 | Home WOD 20230216 | Protein Challenge |
CrossFit 20230216
(Reps, Rx2, Rx3)
Warmup
Shoulder Press 5-5-5-5
Partner WOD: 15 Min AMRAP
- 10 Shoulder-to-Overhead (135/85)
- 15 Synchronized Bar Facing Burpees
Rx2 - 95/65
Rx3 - 75/55, 10 Synchro BF Burpees
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| Coach E | 161 Rx2 | | | Coach A | 135 Rx2 | | | Katie C | 135 Rx2 | | | Arianna | 128 Rx2 | | | Joanie | 116 Rx2 | | | Abhi | 161 | Emabhi | | Lily | 128 | 45# | | Saul | 128 | 65# | | Daniel O | 116 | 65# |
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CFA Kids - Week 156
(Time)
Warm Up:
Jump Rope & Agility Ladder
Skill/Strength:
Review Deadlifts
WOD PREP
Bar Facing Burpees
DB Power Snatch
WOD: 2-4-6-8-10
Bar Facing Burpees
DB Power Snatch
Game:
TBD
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Home WOD 20230216
(Check In)
Warmup: 2 rounds
50ft walking lunges
10 alternating high-plank reach throughs
10 knee push-ups
10 weighted bent over rows /arm
WOD: EMOTM x 21
Min 1 - 5 Burpees for max height
Min 2 - 30 sec left leg Scale hold
Min 3 - 30 sec right leg Scale hold
(no score recorded today. just check-in to confirm you did the workout)
Stretch: 1 min banded Shoulder stretch /arm
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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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