WOD
 | Mon, May 8 2023 |  |
| CrossFit 20230508 | Home WOD 20230805 | Other Results | Get Outside Challenge |
CrossFit 20230508
(Time, Rx2, Rx3)
WARM-UP:
10 alt scorpion stretches
10 inch worms
3-5 partial wall walks
10 cossack squats
10 wall squats
3 wall walks
10 hand-release pushups
10 alt thread the needle stretches
Squat Snatch Progression
SKILL WORK: 4 sets for load (from rack)
3 overhead squats
– Build to your heaviest set
WOD: For time
10-8-6-4-2:
Squat snatches (115/85)
3 wall walks after each set
Rx2 95/65, 2 wall walks
Rx3 55/35, 2 partial wall walks
INTENDED STIMULUS
7:00-15:00.
Moderate snatch loading.
Athletes must complete 1 rep every :20 to finish exactly at 15:00.
STRETCHING:
1:00 banded shoulder stretch/side
1:00 wrist stretches
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| 1st | 13:22 Rx2 | Amelia Mon, May 8, 2023 | | 2nd | 12:15 Rx3 | Coach B Mon, May 8, 2023 | | 1st | 9:15 Rx3 | Josh Mon, May 8, 2023 | | 2nd | 12:01 Rx3 | James H Mon, May 8, 2023 | | 3rd | 11:24 | Patrick Mon, May 8, 2023 |
| Tracy B | 10:04 Rx2 | | | Katie A | 10:38 Rx2 | | | Amelia | 13:22 Rx2 | | | Josh | 9:15 Rx3 | 75# | | James H | 12:01 Rx3 | | | Coach B | 12:15 Rx3 | 65# for 11/55# | | Wayne | 12:56 Rx3 | | | Marcus | 13:41 Rx3 | 65# | | Wake | 10:07 | 10# | | Patrick | 11:24 | 35# |
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Home WOD 20230805
(Time)
WARM-UP: 2 sets
10 PVC pass throughs
5 elbow to instep stretch/side
5 wall squats
5-10 single-arm DB presses/side
STRENGTH: EMOM 10
3 pause overhead squats
– Use a PVC
– Hold the bottom for 3s
EQUIPMENT: For time
10-8-6-4-2:
DB squat snatches/arm
– Perform 3 wall walks after each set
BODYWEIGHT: For time:
30-25-20-15-10:
Weighted ground-to-overheads
– Perform 3 wall walks after each set
STRETCHING: Accumulate
1:00 child’s pose stretch
1:00 reach, roll, and lift
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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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