WOD
 | Mon, Feb 17 2025 |  |
| CrossFit 20250217 | 2000M ROW for Time | Upper Body Strength 20250217 | February Protein Challenge 💪🏽 |
CrossFit 20250217
(No Results Tracked)
WARM-UP:
200m walk
3 sets:
10 alternating Samson stretch lunges
10 PVC overhead squats (weight in heels)
10 strict sit-ups (minimal arm movement)
10 good mornings (neutral spine)
10 strict pull-ups (full range of motion)
10 strict ring dips (rings close to the body)
SKILL/STRENGTH: 2 sets
Rx:
STIMULUS 10:00 or less
1:00 plank hold
50 Russian twists
WOD: For time:
2000m row
– Put score under 2000m row tab
MODIFICATIONS:
-Row, modify distance (1000m or 500m row benchmark)
STIMULUS NOTES:
10:00 or less
Short, benchmark workout
Push the pace and empty the tank in the final 300-500 meters
STRETCHING: 2 sets
:30 Samson stretch/side
:30 elevated pigeon stretch/side
| 0% |  | |  | 0% |
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2000M ROW for Time
(Time,  Cardio)
Row 2000 meters as fast as possible
| 100% | | | | 0% |
Planned: Mon,Feb17,2025 Tue,Mar21,2023 Sat,Jan7,2023 Sat,Jan15,2022 Wed,Dec29,2021 Fri,Apr30,2021 Mon,Apr5,2021 Fri,Mar5,2021 Fri,Feb14,2020 Thu,Feb14,2019| 1st | 8:46.8 Rx | Coach A Tue, Mar 21, 2023 | | 2nd | 8:48.8 Rx | Coach E Tue, Mar 21, 2023 | | 3rd | 8:52 Rx | Tracy L Tue, Mar 21, 2023 | | 1st | 7:22.9 Rx | Coach C Mon, Feb 17, 2025 | | 2nd | 7:48.8 Rx | Brandon Mon, Feb 17, 2025 | | 3rd | 7:55.6 Rx | Aaron D Tue, Mar 21, 2023 |
| Coach C | 7:22.9 Rx | 1st | | Brandon | 7:48.8 Rx | 2nd | | James H | 8:22.9 Rx | 5th | | Robert | 9:08.2 Rx | 7th | | Amelia | 9:08.8 Rx | 4th | | Derrick | 9:11 Rx | 8th | | Brice | 8:57.5 | 11th scaled |
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Upper Body Strength 20250217
(Check In)
Warmup:
-200m walk
For 3 rounds
-20s Mountain climber
Rest 10s
-20s Kettlebell swing
Rest 10s
-20s Kettlebell bent over row
Rest 10s
--Then--
Supinated bent over row
-4 x 5 @ heaviest weight
*Rest 1-3 min between sets.
Hero WOD 'Michael Kiefer'
EMOM for 20 minutes
Odd Minutes:
5 Bench Presses (65% of 1RM)
Even Minutes:
8 Hand Release Push-Ups
Stretching:
:30 chest stretch
:30 wrist stretch
:30 foam roll back
| 100% | | | | 0% |
| Derrick | Yes | | | Coach J | Yes | | | Phil | Yes | |
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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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