WOD
 | Mon, Feb 24 2025 |  |
| CrossFit 20250224 | Upper Body Strength 20250224 | Bench Press Max | February Protein Challenge 💪🏽 |
CrossFit 20250224
(Rounds)
WARM-UP:
200m walk
2 sets:
10 alternating Spiderman stretches
10 alternating hamstring scoop stretches
20 banded side steps (moving right)
20 banded side steps (moving left)
1 set:
20 jumping jacks
10 reverse lunges
20 skier jacks
10 elevated reverse lunges
20 mountain climbers
10 alternating single-leg squats to a target
10 up-downs
10 alternating single-leg squats with heel hook
5 burpees
10 alternating single-leg squats
SKILL/STRENGTH: On a 8:00 clock
Build to a heavy complex
1 clean grip deadlift
1 clean pull
1 hang power clean
1 power clean
WOD: AMRAP x 10mins
Rx:
STIMULUS
20 alternating single-leg squats
10 power cleans (125/185 lb)
MODIFICATIONS:
-Single-leg squats, modify reps first, e.g., 10 the movement, e.g., heel hook, to box
-Power cleans, modify weight & reps, e.g., moderately heavy and complete 10 reps in 90 seconds or less
STIMULUS NOTES:
3+ rounds
:90 or less per movement
Moderate-to-heavy barbell for mostly singles
STRETCHING:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
:30 seated pike stretch
| 100% |  | |  | 0% |
| 1st | 4.00 | Julie A Mon, Feb 24, 2025
Amelia Mon, Feb 24, 2025 | | 2nd | 3.22 | Chloe Mon, Feb 24, 2025 | | 1st | 3.27 | Brandon Mon, Feb 24, 2025 | | 2nd | 3.25 | James H Mon, Feb 24, 2025 | | 3rd | 3.20 | Aaron D Mon, Feb 24, 2025 |
| Amelia | 4.00 | 65# | | Julie A | 4.00 | M | | Lisa | 3.28 | M | | Brandon | 3.27 | 165# | | James H | 3.25 | M | | Katie A | 3.23 | Heel wrap | | Chloe | 3.22 | M | | Aaron D | 3.20 | M | | Coach C | 3.09 | Heel wrap | | Jose B | 3.05 | M | | Derrick | 3.04 | M | | Daniel O | 3.03 | 125# | | Diggity | 3.01 | M | | Joe K | 3 | M | | Carlos | 3.00 | M | | Brice | 2.17 | M | | Gayle | 2.15 | M |
|
Upper Body Strength 20250224
(Check In)
For 5 minutes
-30s Easy bike
-10 Mountain climber
-7 Push up
-10 Alternating glute bridge
–Then–
For 30-45s
-Banded up and over
-Doorway chest 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 or more reps if needed.
MAX BENCH:
Get a PR
15 minute AMRAP:
-5 Bench press @ 60-70% 1rm
-5 Dumbbell bent over row
-15 Push up
-15 Pull-ups
*Rest 1:30
Stretching:
For 1:30 each
-Hang from pull up bar
-Seated butterfly stretch
-Roll and reach
| 100% | | | | 0% |
| Derrick | Yes | | | Coach J | Yes | | | Phil | Yes | |
|
Bench Press Max
(Weight,  Misc Barbell)
Find Your 1 Rep Max Bench Press Weight
| 100% | | | | 0% |
Planned: Mon,Dec8,2025 Wed,Nov12,2025 Mon,Aug18,2025 Mon,Jun23,2025 Mon,Feb24,2025 Tue,Feb4,2025 Mon,Oct7,2024 Tue,May14,2024 Mon,Feb26,2024 Sat,Nov18,2023 Wed,Jun14,2023 Sat,Feb25,2023| 1st | 145 Rx | Nicole Wed, Nov 12, 2025 | | 2nd | 140 Rx | Erandi Wed, Nov 12, 2025 | | 3rd | 130 Rx | Coach E Tue, May 14, 2024 | | 1st | 275 Rx | Nick Mon, Aug 18, 2025 | | 2nd | 265 Rx | Carlos Mon, Jun 23, 2025 | | 3rd | 250 Rx | Joe K Wed, Nov 12, 2025 |
| Derrick | 215 Rx | 6th | | Coach J | 196 Rx | 9th | | Phil | 130 Rx | |
|
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 | |
|
Phil 1:59pm
Coach J 7:02pm
