WOD
 | Thu, Feb 23 2023 |  |
| CrossFit 20230223 | CFA Kids - Week 157 | Home WOD 20230223 | Protein Challenge |
CrossFit 20230223
(Reps, Rx2, Rx3)
Warmup:
10 jumping jacks
10 over-the-fences
10 jumping jacks
10 squat-to-stands
10 jumping jacks
10 push-ups
10 jumping jacks
10 burpees
10 calf raises /leg
10 Step-ups (low box)
10 jumping air squats for max-height
30 sec box jumps (workout height)
Double KB Push Press Warmup
GHD Situp Warmup
10 laps (inside gym)
- Double KB Front Rack Walk
- 50 GHD Hip Extensions
(you may split these up as desired)
WOD: 3 Rounds for max reps
- 1 min Box Jumps (30/24)
- 1 min Double KB Push Press (53/35)
- 1 min GHD Situps
Rx2 - 24/20 box, 35/26 KB, GHD partial situps
Rx3 - lower box, 26/18 DB, Abmat Situps
INTENDED STIMULUS
10-20 reps/minute
50s of work and 10s to transition
Choose where they want to push the intensity
Score is total reps accumulated
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| Coach E | 106 Rx | | | Daniel O | 87 Rx | | | Sushant | 104 Rx2 | | | Aaron D | 180 Rx3 | | | Katie C | 179 Rx3 | | | Joanie | 165 Rx3 | | | Tricia | 156 Rx3 | | | Rohini | 141 Rx3 | | | Omar | 140 Rx3 | | | Chloe | 136 Rx3 | | | Akshay | 100 Rx3 | | | Phil | 186 | 20# | | Abhi | 104 | 18# |
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CFA Kids - Week 157
(Reps)
Warm Up: 40 sec each
PVC pass throughs
box stepups
PVC good mornings
box step-overs
PVC overhead squats
box jump-overs
Skill/Strength:
EMOTM x 8
4 air squats
3 pushups
2 jump squats
WOD PREP
Power & Squat Snatch Warmup
WOD: 5 Min AMRAP each
10 Alt DB Squat Snatch
20 Box Jump Overs
15 Ring Rows
REST 5 MINUTES
10 Alt DB Power Snatches
20 Box Jump Overs
15 Jumping Pullups
Game:
TBD
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| Brook | 200 Rx | | | Wake | 157 Rx | | | Tina | 200 | scaled |
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Home WOD 20230223
(Check In)
Warmup: 30 sec of each
good mornings
calf raises
alternating backstep lunges
weighted RDLs
weighted suitcase deadlifts/arm
single-arm weighted hang power clean /arm
– Rest 10 sec between movements
WOD: EMOTM x 18 mins
Min 1 - 3 seated jumps for Max Height
Min 2 - 10 jumping Squats for Speed
(no score recorded, just check in)
Stretch: 2 rounds
- 30 sec alt Scorpion stretch
- 30 sec forearm stretch /side
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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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