WOD
 | Tue, May 9 2023 |  |
| CrossFit 20230509 | Home WOD 20230509 | Get Outside Challenge |
CrossFit 20230509
(Reps, Rx2, Rx3)
WARM-UP:
30s skier jacks
5 inchworms + 1 push-up
5 DB windmills/arm
30s up-downs
10 single-arm DB deadlifts/arm
10 DB goblet squats
30s burpees
10 strict presses/arm
10 push presses/arm
Review Turkish Get-up
SKILL WORK: For time
400m DB farmers carry = heavy
– Use two dumbbells
WOD: AMRAP x 12
4 left-arm DB Turkish get-ups
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB
Rx 35/25
Rx2 25/15
Rx3 15/10
INTENDED STIMULUS
4-6 rounds
4 unbroken Turkish get-up reps per arm every round
Lunges unbroken every round
Same DB for both movements
Hold the DB however choose
Try to speed up as the workout progresses and movement becomes more precise
SCORE:
1 = 24
2 = 48
3 = 72
4 = 96
5 = 120
6 = 144
STRETCHING: 2 sets
1:00 foam roll lower back
1:00 foam roll quads
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| 1st | 74 Rx | Coach E Tue, May 9, 2023 | | 2nd | 86 Rx3 | Amelia Tue, May 9, 2023 | | 1st | 78 Rx | Coach J Tue, May 9, 2023
James H Tue, May 9, 2023 | | 2nd | 98 | Joe S Tue, May 9, 2023 |
| James H | 78 Rx | | | Coach J | 78 Rx | | | Coach E | 74 Rx | | | Amelia | 86 Rx3 | 15# | | Marcus | 84 Rx3 | | | Logan B | 80 Rx3 | | | Lawrence | 78 Rx3 | | | Elsa | 75 Rx3 | | | Wayne | 75 Rx3 | | | Chad | 72 Rx3 | | | Joanie | 54 Rx3 | | | Joe S | 98 | 10# |
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Home WOD 20230509
(Reps)
WARM-UP: On a 7:00 clock
20 skier jacks
5 split squats/leg
5 DB windmills/arm
10 hollow rocks
10 supermen
3 sets:
1-2 DB Turkish get-ups/side
8 DB walking lunges
– Rest as needed
– Increase pace with each set
SKILL WORK: For time
400m DB farmers carry = heavy
– Use two DBs
WOD: AMRAP x 12
4 left-arm DB Turkish get-ups
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB
BODYWEIGHT: AMRAP x 12
4 left-arm weighted Turkish get-ups
4 right-arm weighted Turkish get-ups
16 weighted walking lunges
– Hold the load at the shoulders
STRETCHING: 2 sets
1:00 foam roll lower back
1:00 foam roll quads
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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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