WOD
 | Mon, Feb 10 2025 |  |
 | Gymversary: Amelia(2) |
| CrossFit 20250210 | Front squat 3 rep max | Upperbody Strength 20250210 | Other Results | February Protein Challenge 💪🏽 |
CrossFit 20250210
(Weight)
WARM-UP:
200m walk
2 sets banded:
10 monster walk steps, forward
10 monster walk steps, backwards
10 banded sumo stance good mornings
3 sets:
6 push-ups
8 alternating Cossack squats
10 dumbbell goblet squats
– Increase dumbbell load for the goblet squats each set
WOD WARM-UP: 4-5 sets:
3 front squats
– Build to 70-80% of 1-rep-max front squat
– Rest 1:00 between sets
HEAVY DAY! WOD: For load
3-3-3-3-3
Front squat
STIMULUS NOTES:
Heavy day relative to each athlete's capacity
Challenging load, relative to the athlete's strength and experience levels with this movement
CAP Benchmark; plan to restest in November
Lift once every 4:00
STRETCHING:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch
| 0% |  | |  | 0% |
| Joe K | 200 Rx | | | James H | 160 Rx | | | Coach E | 150 Rx | | | Lisa | 50 Rx | |
|
Front squat 3 rep max
(Weight,  3 Rep Max)
3-rep max front squat
| 100% | | | | 0% |
| 1st | 150 Rx | Coach E Mon, Feb 10, 2025 | | 1st | 275 Rx | Coach C Mon, Feb 10, 2025 | | 2nd | 225 Rx | Derrick Mon, Feb 10, 2025
Josh Mon, Feb 10, 2025 | | 3rd | 205 Rx | Brandon Mon, Feb 10, 2025 |
| 1st | 165 Rx | Nicole Wed, Dec 3, 2025 | | 2nd | 155 Rx | Julie A Wed, Dec 3, 2025
Coach E Tue, Nov 18, 2025 | | 3rd | 135 Rx | Erandi Wed, Dec 3, 2025 | | 1st | 285 Rx | Kyle Wed, Dec 3, 2025 | | 2nd | 275 Rx | Coach C Mon, Feb 10, 2025 | | 3rd | 265 Rx | Brandon Wed, Dec 3, 2025 |
| Coach C | 275 Rx | 2nd | | Josh | 225 Rx | | | Derrick | 225 Rx | 5th | | Brandon | 205 Rx | | | Joe K | 200 Rx | 7th | | Katie A | 165 Rx | | | James H | 160 Rx | 8th | | Tricia | 160 Rx | | | Coach E | 150 Rx | | | Joanie | 135 Rx | | | Gayle | 105 Rx | | | Kailey | 100 Rx | | | Diggity | 75 Rx | 12th | | Lisa | 50 Rx | |
|
Upperbody Strength 20250210
(Check In)
Warm up:
3 rounds
-45s Easy bike/row/jump
-6 Alternating lunges
-10 Bodyweight Good morning
-6 Inchworm
Bench:
Every 1 min for 10 min
-5 Bench press @ 60-70% 1rm
Row:
Every 1 min for 10 min
-5 Pendlay row @ 5-7/10 RPE
Clang & Bang:
3 rounds:
-10 Double DB bicep curl @ RPE 6
-30 banded good morning
--Then--
3 rounds:
-8 Double DB strict press @ same ^
-30 Standing banded fly
Stretching:
:30 chest stretch
:30 wrist stretch
:30 foam roll back
| 100% | | | | 0% |
| Derrick | Yes | | | Diggity | Yes | | | Tricia | Yes | | | Phil | Yes | | | Amelia | Yes | | | Coach J | Yes | | | Erandi | 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 | |
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