Name: Playbook - Jessica Cahoy - Strength & Fitness Wednesday | 3/27
Uploaded: 2024-04-01T18:49:44.005Z
Duration: 60 min
Description: Strength & Fitness Wednesday | 3/27

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

Warm Up	
2 Rounds 
15/12 Cal Row 
10 DB Deadlifts 
5 Inch worms
10 V-Ups
	
Strength 	
4x4 Deadlift 80%-85%	
	
MetCon	
4 Intervals for time	
15 deadlifts	
15 Bar Facing Burpees 	
1 minute rest 	
Rx 225/155	
Scaled 185/125	
	
Accessory 	
Accumulate 30 strict pull ups 	
Accumulate 40 Ring Rows 	
Or 10 minutes of 	
Rope Climb Practice

- 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

4 Intervals for time	
15 deadlifts	
15 Bar Facing Burpees 	
1 minute rest 	
Rx 225/155	
Sclaed 185/125

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump over bar 
- Jump or turn 180 degrees to face bar in opposite direction and repeat movement

Bar facing burpee A

MetCon

Accumulate 30 strict pull ups 	
Accumulate 40 Ring Rows 	
Or 10 minutes of 	
Rope Climb Practice

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Strict pull up A

- Start with your arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Ring rows A

- Grab the rope with both hands above your head
- Wrap the rope around one leg, using your feet to pinch the rope
- Reach up as high as possible with your arms, gripping the rope tightly
- Your hands move first and then your feet and so forth
 - Reverse the movement to come down

Rope climb A

Accessory

Strength & Fitness Wednesday | 3/27

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

Mackenzie

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

Sherry Hicks

Jenny

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

Anna

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.

Caity

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

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!

Emma

Strength & Fitness Friday | 3/22

Strength & Fitness Thursday | 3/21

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.

Strength & Fitness Wednesday | 3/20

Strength & Fitness Tuesday | 3/19

Mandy

This was an awesome lil burn!!! The calories is what got me 🧐

Christina

Strength & Fitness Monday | 3/18

Strength & Fitness Saturday | 3/16

Used #85
First time doing dubs in a long time

Jamie

Yay!! So enjoy doing stuff I'm not very good at!! I subbed single unders for DU. I'll get there one day!💪🙌

Strength & Fitness Friday | 3/15

Perfect for a long day but still need a workout👏🏼

Savannah

Strength & Fitness Thursday | 3/14

Strength & Fitness Wednesday | 3/13

I enjoyed this one!! I also got to use my new 2Pood lifting belt! It was very nice!

Strength & Fitness Tuesday | 3/12

Training a 14 and 8 year old boy with me so took longer than it should take me. Good workout though

Strength & Fitness Monday | 3/11

Strength & Fitness Saturday | 3/9

Had to scale some because my rope and grips are at provision. Just getting my home gym finished. But loved the workout.

Strength & Fitness Wednesday | 3/27

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