WOD
 | Mon, Feb 3 2025 |  |
| CrossFit 20250203 | Upperbody Strength 20250203 | February Protein Challenge 💪🏽 |
CrossFit 20250203
(Time)
Welcome to February! This month, we prepare for the 2025 CrossFit Open, which kicks off with Open Workout 25.1 on Thursday, Feb. 27!
WARM-UP:
200m walk
2:00 bike, run, row or jump
:30 band pull-aparts
20 alternating plank shoulder taps
10 ring rows
:30 hollow hold
10 unweighted good mornings
:30 band pull-aparts
– Rest :10 between movements
WOD REVIEW: Rope climbs
WOD: For time
Rx:
STIMULUS 8:00-11:00
15-12-9-6-3 reps of:
Deadlifts (225/155)
5-4-3-2-1 reps of:
Rope climbs
MODIFICATIONS:
-Deadlifts, modify weight to allow to go unbroken each set with brief pause before climbs
-Rope climbs, modify reps first then height, modify movement, 1/2 or rope lowers @ 10-8-6-4-2
STIMULUS NOTES:
Time cap 13:00
Moderate-to-heavy deadlifts in 2 sets or less per round
Come off the rope at the bottom of each rope climb and get back on quickly
STRETCHING:
1:00 pigeon pose/leg
| 100% |  | |  | 0% |
| Coach C | 6:06 | 3-2-1-1-1 @ 12ft | | Lisa | 6:57 | M | | Derrick | 7:36 | Rope lowers | | Josh | 7:59 | 215#, 3-2-1-1-1 | | Brice | 8:26 | 145#, cinches | | Will | 10:15 | 135# M | | Joe K | 11:22 | 3-2-1-1-1 rope climbs | | James H | 12:08 | M | | Brandon | 12:12 | 205#, 12 ft |
|
Upperbody Strength 20250203
(Check In)
For 4 minutes
10 Mountain climber
1 Circle walk on hands
10 Good morning
–Then–
For 30-45s
Banded chest opener
Banded front rack stretch
Banded pull-apart
–Then–
Spend 5-8 minutes building up to your first set using rep counts of 5-3-1-1-1-1 starting at 35% of your 1rm and building to 80-85% of your pause bench press 2rm.
Strength:
A.
Pause bench press
4×2 @ heaviest weight
*Rest 2-3 min between sets
B.
Pause bench press
4×2 @ 85-95% of weight lifted in part A.
*Rest 2-3 min between sets
Amrap in 18 minutes:
-7 Barbell behind the back wrist curl
-7 Finger curls
-30s Plate pinch
-7 Arnold’s press
-7 Alternating dumbbell front raise
-7 Incline dumbbell side raise
-1:30 Min easy bike, row or ski erg between completed rounds.
| 100% | | | | 0% |
| Derrick | Yes | | | Coach J | Yes | | | Phil | Yes | | | Tricia | Yes | |
|
February Protein Challenge 💪🏽
Feb 2, 2025 - Feb 28, 2025 (Individual Goal 78) 
February is the month of The CrossFit Open! This means that we will be putting our bodies through some intense workouts on top of life’s regular demands. No better month than to focus on fueling our bodies properly!
For February your goal is to eat at least 4oz of a protein source (vegetable or animal protein) at least three times per day!
For every meal you meet the protein goal you get a score of 1 (up to 3 per day). Get to 70 meals and get entered into a surprise raffle at the end of the month!
Remember, a good protein meal soon after a workout is ideal!
Get your goals!
| Coach J | | | Coach C | | | Derrick | | | Tricia | | | Coach E | | | Phil | | | Nick | | | Coach A | | | Erandi | | | Joe K | |
|
