WOD
 | Tue, Feb 21 2023 |  |
| CrossFit 20230221 | CFA Kids - Week 155 | Home WOD 20230221 | Protein Challenge |
CrossFit 20230221
(Time, Rx2, Rx3)
Warmup: 2 rounds (100ft each)
High knee karaoke
Knee to chest
Samson stretch
Lunge with a torso twist
High knees
Butt kicks
Running Warmup
- Run 100m (moderate pace)
Rest 1 min
- Run 100m (faster pace)
Rest 1 min
- Run 100m (fastest pace)
3 rounds
- 100 ft single DB Overhead Walk /arm (50/35)
Jump Rope Warmup & DU Practice
WOD: 3 Rounds
- 400m Run (500m Row/1200m Bike)
- 80 Double Unders
- 40 Walking Lunges
Rx2 - 90 sec DU attempts
Rx3 - 100 Singles
INTENDED STIMULUS
11:00-18:00
Runs in 1:30-2:30, DUs in :45-1:30, lunges in 1:00-2:00
Runs will be very fast, try to continue to push the pace
Lunges will also feel more difficult after that first round; tap into mental toughness and continue to move fast even while fatigued
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| Coach J | 16:08 Rx | | | Coach A | 17:37 Rx2 | | | James H | 17:57 Rx2 | | | Dan | 18:57 Rx2 | | | Lisa | 17:47 Rx3 | | | Akshay | 18:29 Rx3 | | | Matt | 19:50 Rx3 | | | Abhi | 21:00 Rx3 | | | Ana | 13:25 | 2 rounds | | Lily | 19:53 | 2 rnds | | Rohini | 20:20 | 2 rnds |
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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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| Tina | 245 Rx | | | Primadelia | 235 Rx | |
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Home WOD 20230221
(Time)
Warmup: 5 rounds
- 30 sec jog (slow)
- 30 sec job (moderate)
(increase pace each round)
2 rounds
- 30 sec jump rope
- 30 sec walking lunge steps
(rest as needed between sets)
WOD: 3 rounds
- 400m Run
- 80 Jump Rope (doubles or singles)
- 40 Walking Lunges
Stretch 2 rounds
- 30 sec lacross 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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