WOD
 | Mon, Mar 13 2023 |  |
| CrossFit 20230313 | Home WOD 20230313 | 1000 Air Squats |
CrossFit 20230313
(Time, Rx2, Rx3)
Warmup: 2 rounds
20 sec Samson lunge stretch /leg
10 alternating single-leg v-ups
20 sec superman hold
7 wall squats
3 wall walks
200m run or 1 min row/bike
DB Squat & DB Facing Burpee Warmup
Tabata (8 rounds)
- 20 sec DB Shoulder-to-Overhead
- 10 sec rest
WOD: 21-18-15-12-9-6-3
- DB Squats (50/35)
- DB Facing Burpees
(use two DBs)
Rx2 - 40/25
Rx3 - 30/15
| 0% |  | |  | 0% |
| 1st | 21:01 Rx | Coach A Mon, Mar 13, 2023 | | 2nd | 17:22 Rx3 | Tracy L Mon, Mar 13, 2023 | | 3rd | 17:40 Rx3 | Coach B Mon, Mar 13, 2023 | | 1st | 21:22 Rx2 | Josh Mon, Mar 13, 2023 | | 2nd | 11:47 | Patrick Mon, Mar 13, 2023 |
| Coach A | 21:01 Rx | | | Josh | 21:22 Rx2 | | | Daniel O | 23:13 Rx2 | | | Elizabeth J | 13:00 Rx3 | | | Asper | 13:43 Rx3 | | | Tracy L | 17:22 Rx3 | | | Coach B | 17:40 Rx3 | | | Amelia | 20:10 Rx3 | | | Marcus | 23:30 Rx3 | | | Patrick | 11:47 | 10# | | Zack | 12:50 | good work | | Dan | 12:53 | good work | | Abhi | 17:30 | 20# |
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Home WOD 20230313
(Time)
Warmup:
10 alternating spiderman stretches
5 inchworms + 1 push-up
10 air squats
5 burpees
WOD: 21-18-15-12-9-6-3
- weighted squats
- burpees
Stretch: 2 rounds
- 30 sec standing Quad stretch /side
- 30 sec Quad foam roll /side
| 0% | | | | 0% |
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1000 Air Squats
Mar 1, 2023 - Mar 31, 2023 (Individual Goal 1,000) 
Accumulate 1000 Air Squats in the month of March.
Focus on good depth and upright body position.
If you cannot squat below parallel, then go as low as you can (with upright torso) but also focus on ankle mobility to help you achieve a full depth (below parallel) squat by the end of the month.
| Coach J | | | Phil | | | Coach E | | | Amelia | | | Tricia | | | Tracy L | | | Coach A | | | Lisa | | | James H | | | Matt | | | Dan | | | Coach B | | | Marcus | | | Katie C | |
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