Name: Playbook - Jessica Cahoy - Strength & Fitness Wednesday | 3/20
Uploaded: 2024-04-01T18:49:43.961Z
Duration: 60 min
Description: Strength & Fitness Wednesday | 3/20

Had to scale which was disappointing, but I ran a 5K yesterday and I’m a bit tired. When I’m not so tired, I’m going to do this again full throttle.

Warm Up	
2 Rounds 	
15/12 Cal Bike	
10 Single Arm DB Press	
10 DB Front Squat	
10 Banded Good Mornings	
	
Strength 	
Deadlift 4x8 70%-75%	
	
MetCon	
1000/800m Row Buy in 	
5 Rounds 	
5 Deadlifts 	
10 Box Jumps 	
500/400m Row Buy Out 	
Rx 275/205 - 24/20	
Scaled 225/155 - 20/18 	
	
Accessory 	
3 Rounds 	
15 V-Ups 	
30 Russian Twists

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift A

Strength

1000/800m Row Buy in 	
5 Rounds 	
5 Deadlifts 	
10 Box Jumps 	
500/400m Row Buy Out 	
Rx 275/205 - 24/20	
Scaled 225/155 - 20/18

- Get into rower and adjust foot straps and damper to your liking 
- Grasp the handle and row
- Legs first
- Lean slightly back at the end 
- Finish with the arms 
- Reverse order to starting position 
- Repeat for time, distance, or calories

Rowing erg A

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps A

MetCon

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward your legs and raise your upper body off the floor
- Lower yourself back and try not to use momentum

V-up J

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp a weight in front of your core
- Twist your torso from side to side

Weighted Russian twists A

Accessory

Strength & Fitness Wednesday | 3/20

Skylar

Strength & Fitness Tuesday | 5/14

I have to say. This weight loss journey is really making moving more fun.

I love a good body weight workout!! Burnin in all the right places 💪🏼

Mackenzie

Savannah

Strength &  Fitness Monday | 5/13

Strength & Fitness Friday | 5/10

Strength & Fitness Thursday | 5/9

Strength & Fitness Wednesday | 5/8

This was a hard one to do alone but it happened! Lol

Strength & Fitness Tuesday | 5/7

Anna

Strength & Fitness Monday | 5/6

Strength & Fitness Saturday | 5/4

Worked up to a #135 thruster and a heavy C and J.

Strength & Fitness Friday | 5/3

I did this by myself so I split the reps

125x10 for the bench

So sore from this week but pushed through this one. It was a good one to keep moving!

Strength & Fitness Thursday | 5/2

Subbed rowing due to some lingering knee pain due to a stupid adulting injury

Took me longer than it should’ve. I’m moving like a slug today, but got it done 💪🏼

Lindsay

Strength & Fitness Wednesday | 5/1

Haven’t full snatched in forever but it felt good and solid!!

Strength & Fitness Tuesday | 4/30

Didn’t have a lot of time but did the back squats and a scaled metcon without weights for the lunges.

My quads are trashed 🤣 I threw in the cardio from bodyfit ☠️👍🏼

Man oh man.. overheard lunges are tough!!! 💪💪back to back workouts!! Killing it!!😁

Sherry Hicks

Strength & Fitness Monday | 4/29

Strength & Fitness | Saturday 4/27

Grace

Strength & Fitness Friday 4/26

Strength & Fitness Thursday | 4/25

Strength & Fitness Wednesday | 4/24

I beat my previous time by almost 2 minutes!!

17:25

I only did the workout, but it was good! 19:44

Maggie Cherie

Strength & Fitness Tuesday | 4/23

Really enjoyed this! Got a 90kg post baby pb on the back squat today

Alison

👍🏾 a good one for me today! Scaled to knees to elbows

I surprised myself today on the strength! I feel so good coming back to the strength and training coming off the 6 week challenge 🥳

Rachel

Strength & Fitness Monday | 4/22

I did it alone so I halfed the reps. Those OHS were very challenging.

Strength & Fitness Saturday | 4/20

I loved this! I don’t have access to a bike, so I rowed.

22:00

Strength & Fitness Friday | 4/19

This was a good one for a “rest day” lol

Strength & Fitness Thursday 4/18

Strength & Fitness Wednesday | 4/17

Managed to get 2 rounds. This workouts never disappoint 🔥💪🏾

Strength & Fitness Tuesday | 4/16

I will that one to my favorites. Loved it💪🏾🔥

Had to cut it short to get my daughter to school!!! But will get my back squats in tomorrow!!!

Strength & Fitness Monday | 4/15

Loved this wod. Tough wod, but wall balls are my jam. So nice to end with that challenge.

Brandon

Strength & Fitness Saturday | 4/13

Strength & Fitness | Friday 4/12

Loved the slower wod today. Needed that little bit of rest. 

Bench 
10@85
8@95
6@105
4@115

Strength & Fitness Thursday | 4/11

I really appreciated how quick yet tough this workout was.

Anonymous

Krystal

Strength & Fitness Wednesday | 4/10

Kristen Luton

Strength & Fitness Tuesday | 4/9

Getting back into CrossFit and this was a deceiving WOD😂🥴

Gracen Fleming

Strength & Fitness Monday | 4/8

I did it myself and halved the reps!! #75 was tough after a long run yesterday, but I made it.

Strength & Fitness Saturday | 4/6

This was challenging for me today… my legs are smoked from yesterday.

Strength & Fitness Friday | 4/5

Bench 
145x2
155x2
165x2

Survived the EMOM with step ups, 40lb KB and willpower

I struggles today. Heart rate felt through the roof

Strength & Fitness Thursday | 4/4

It was hard! Ran out of time- did a 15 min cap and got up to my forth round of TTB. My TTB are so bad since baby. And my daughter is almost 2!!

245x2
Definitely ready for more weight. Ran out of time.

Chance

Strength & Fitness Wednesday | 4/3

The strength was awesome. I needed that today!

The thrusters and rowing was hard! Scaled it to 25kg as I’ve still got a bit of a cough. 
Went up to 50kgs for the EMOM. All done this morning at 5am before the baby wakes up. Loving the programming

Strength & Fitness Tuesday | 4/2

Strength & Fitness Monday | 4/1

We were limited by time so we scaled to 4 rounds of each. The numbers were great and felt achievable. Did 70kg deads, 35kg snatches and s2Oh

Strength & Fitness | Saturday 3/30

Strength & Fitness Friday | 3/29

Strength & Fitness Thursday | 3/28

I’ve been sick, but I made it thru this!

Strength & Fitness Wednesday | 3/27

This is the first time I’ve done sled pushes in a long time. Hello legs!!

Loved todays. I have two of my nieces that come workout with me so I added the treadmill plus 5 min and subbed ski for bike. We still did the calories as written. Finished the round of 15.

Tara

Strength & Fitness Tuesday | 3/26

Due to limited time, I did the 4x4 BS with 25 Wall Balls in between each set and then did a Pelton Run

I still hate wall balls. Did 20# for first 90 then 16#

Wall balls 🫠☠️🫠☠️
I rowed instead of run, so I guess I did KaRow

Strength & Fitness Monday | 3/25

I did this by myself so I halfed the reps. I rowed since I didn’t have access to a bike. Lastly, I ran a 5K before this so this was a great finisher for me.

Strength & Fitness Saturday | 3/23

I only had enough time for the Metcon today. It was just enough. I did banded pull-ups

Great work out! Had to scale chest to bar but loving the combo of EMOMs, metcon snd accessories! Nice and sweaty!

Strength & Fitness Wednesday | 3/20

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