WOD
 | Fri, May 5 2023 |  |
| CrossFit 20230505 | Home WOD 20230505 | Get Outside Challenge |
CrossFit 20230505
(Time, Rx2, Rx3)
WARM-UP: Athletes stand 5 meters apart
2 rounds with a partner:
100m run tossing med ball back and forth
10 med-ball chest passes
10 med-ball squat + throws
10 med-ball sit-up tosses
Review Toes-2-Bar, Chest-2-Bar, Hanging Knee Raises
STRENGTH: 3 sets
5 GHD hip-back extensions
Super set w/ 5 Standing weighted A-T-Ys
WOD: For time with a partner!
1-2-3-4-5-6-7-8-9-10:
Wall balls (20/14)
Toes-to-bars
Then…
10-9-8-7-6-5-4-3-2-1:
Wall balls
Toes-to-bars
– Non-working partner holds a plank
Rx2 knees-2-chest, 14/10
Rx3 hanging knee raises, 10/8
INTENDED STIMULUS
10:00-16:00
Unbroken toes-to-bar through the rounds of 5
All wall balls should be unbroken
Maintain quick transitions between movements
STRETCHING:
1:00 saddle stretch
1:00 bottom-of-squat hold
1:00 saddle stretch
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| 1st | 19:43 Rx | Coach B Fri, May 5, 2023 | | 2nd | 12:39 Rx2 | Tracy L Fri, May 5, 2023 | | 1st | 12:39 Rx | Coach J Fri, May 5, 2023 | | 2nd | 13:40 Rx2 | Matt Fri, May 5, 2023 | | 3rd | 14:45 Rx3 | Phil Fri, May 5, 2023 |
| Coach J | 12:39 Rx | The Beasts | | Coach B | 19:43 Rx | The Talkers | | Marcus | 19:43 Rx | The Talkers | | Tracy L | 12:39 Rx2 | The Beasts | | Matt | 13:40 Rx2 | | | Katie C | 13:40 Rx2 | | | Rohini | 14:45 Rx3 | | | Phil | 14:45 Rx3 | | | Elsa | 17:05 Rx3 | Frozen 14# | | Ana | 17:05 Rx3 | Frozen 14# |
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Home WOD 20230505
(Time)
WARM-UP:
10 air squats
10 hollow rocks
10 pike push-ups
10 DB goblet squats
10 tuck-ups
10 DB push presses
STRENGTH: 3 sets
5 DB Jefferson curls
2 sets:
8 single-DB thrusters
8 v-ups
– Rest as needed
WOD:
EQUIPMENT: For time
For time:
1-2-3-4-5-6-7-8-9-10:
Single-DB thrusters
V-ups
Then…
10-9-8-7-6-5-4-3-2-1:
Single-DB thrusters
V-ups
BODYWEIGHT: For time
1-2-3-4-5-6-7-8-9-10:
Air squats (2x the reps)
V-ups
Then…
10-9-8-7-6-5-4-3-2-1:
Air squats (2x the reps)
V-ups
STRETCHING:
1:00 saddle stretch
1:00 bottom-of-squat hold
1:00 saddle stretch
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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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