WOD
 | Sat, Feb 22 2025 |  |
| Snatch Max | Barbell Strength 20250222 | 20250222 Bar Muscle Up Class | Other Results | February Protein Challenge 💪🏽 |
Snatch Max
(Weight,  Snatch)
Find your 1 rep max snatch weight.
This is presumed to be a squat snatch but can also be a power snatch.
| 100% |  | |  | 0% |
Planned: Mon,Jan5,2026 Sat,Dec13,2025 Wed,Jul16,2025 Sat,Feb22,2025 Wed,Jan22,2025 Sat,Jan4,2025 Tue,Nov26,2024 Wed,Mar27,2024 Sat,Mar23,2024 Sat,Mar16,2024 Wed,Jan25,2023 Wed,Oct26,2022| 1st | 115 Rx | Coach E Wed, Mar 27, 2024
Coach A Sat, Jul 22, 2023 | | 2nd | 83 Rx | Amelia Sat, Feb 22, 2025 | | 3rd | 82 Rx | Coach B Sat, Jul 22, 2023 | | 1st | 215 Rx | Joey P Sat, Dec 13, 2025 | | 2nd | 190 Rx | Victor P Mon, Jan 5, 2026 | | 3rd | 175 Rx | Joe K Sat, Mar 23, 2024 |
| Derrick | 135 Rx | | | Coach J | 125 Rx | | | Coach E | 110 Rx | | | Tricia | 85 Rx | | | Amelia | 83 Rx | 2nd |
|
Barbell Strength 20250222
(Check In)
Warmup: 200m walk
2 rounds:
-20 jumping jacks
-5 PVC good mornings
-5 PVC overhead squats
-5 squat jumps
Barbell warmup:
2 rounds for quality (empty barbell)
-5 romanian deadlifts
-5 muscle snatch
-5 behind the neck press
-5 overhead squat
MAX Snatch:
-30 minutes to find max snatch
suggested rep progression: 5-3-1-1-1-1-1-1
Front Squat + Push Press (1RM of C&J)
-3 front squat + 1 push press @ 50% x 4 sets
Deficit Deadlift (25# plate)
-5 reps x 1 set @ 50%
-5 reps x 1 set @ 60%
-5 reps x 5 sets @ 75%
Accessory: 4 sets
-15 weighted gakk squat
-10 Russian twist (35/26 Kettlebell)
Stretch:
- 1 min quad roll /leg
- 1 min Calf stretch /leg
| 100% | | | | 0% |
| Derrick | Yes | | | Coach J | Yes | | | Amelia | Yes | | | Tricia | Yes | | | Joey P | Yes | | | Coach E | Yes | | | Megan L | Yes | |
|
20250222 Bar Muscle Up Class
(Check In)
Week 2, Day 5
Warmup: 3 rounds
1 minute thoracic foam roll
10 dead bug overhead let downs
6 inverted rows
Chest-to-bar pull-ups:
8x4 (banded or toe assisted)
-rest :45-:60 between sets
Core + pulling: 3 rounds
6 bent over KB row/side
:60 high plank
8 banded lat pull downs in plank/side
| 0% | | | | 0% |
| Coach J | Yes | | | Tricia | Yes | | | Coach E | Yes | | | Joe K | 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 | |
|
