WOD
 | Thu, May 4 2023 |  |
 | Gymversary: Patrick(2) |
| CrossFit 20230504 | Home WOD 20230504 | Get Outside Challenge |
CrossFit 20230504
(Time, Rx2, Rx3)
WARM-UP:
10 arm swings across
10 arm swings overhead
10 torso twists
20 alt hamstring scoops
20 high knees
20 butt kickers
30s single unders
Review jump rope & DU skills
SKILL: EMOM x 8
20s crossover singles
– Rest the remainder of each minute
WOD: 5 rounds for time
55 double unders
5 push jerks
Rx 115/85
Rx2 40s double under attempts, 95/75
Rx3 single unders, 75/65
INTENDED STIMULUS
5:00-8:00
Double unders in 1:00 or less
2-3 rounds of the push jerks unbroken
COOL DOWN: 2 sets
30s calf stretch/side
30s lacrosse ball shoulder mash/side
| 0% |  | |  | 0% |
| Coach J | 7:51 Rx | | | Coach A | 9:32 Rx | | | Coach E | 10:15 Rx | | | Marcus | 13:23 Rx | | | Tracy B | 9:54 Rx2 | | | Diggi | 7:09 Rx3 | 115# | | Brook | 6:15 | scaled | | Wake | 7:28 | scaled |
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Home WOD 20230504
(Time)
WARM-UP: 2 sets
10 single-leg calf raises/leg
20 lateral hops over a line
10 single DB presses
40 single unders
STRENGTH & SKILL: 2 sets
5 DB push jerks
30 double unders/single unders
– No rest between sets
EMOTM x 8:
20s crossover singles
– Rest the remainder of each minute
HOME WOD:
EQUIPMENT: 5 rounds for time
55 double unders
8 DB push jerks
– Use two DBs
BODYWEIGHT: 5 rounds for time
55 jumping jacks
10 handstand push-ups
– Touch the hands together overhead and together behind the back for the jumping jack.
STRETCHING
2 sets:
:30 calf stretch/side
:30 lacrosse ball shoulder mash/side
| 0% | | | | 0% |
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Get Outside Challenge
May 1, 2023 - May 31, 2023 (Individual Goal 1,200) 
Now that you've practiced hydrating, let's get out in the sun more.
Accumulate at least 1200 minutes (20 hours) of walking, running, or other physically demanding exertions outside during the month of May. Walk the dog, take a hike, take breaks from your desk job. Whatever it takes to get yourself moving outside(note: just standing around outside doesn't count).
Enter your daily results in minutes.
| Patrick | | | Marcus | | | Coach J | | | Katie C | | | Coach E | | | Coach B | | | Tracy L | | | Amelia | | | Matt | | | Phil | | | Heather | | | Tricia | | | Coach A | |
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