WOD
 | Wed, May 17 2023 |  |
| CrossFit 20230517 | Home WOD 20230517 | Get Outside Challenge |
CrossFit 20230517
(Time, Rx2, Rx3)
WARM-UP: 2 rounds
20 jump squats
10 alt runners stretch
5 tempo push-ups (5 secs)
6 Samson stretches
5 counterbalance squats
STRENGTH: 3 sets
100m single-DB overhead walk, switch arms half way
Increase weight every round
WOD: 6 rounds for time
12 DB deadlifts
9 DB front rack lunges
200m run
– Use two DBs
Rx 50/35
Rx2 35/20
Rx3 20/15
INTENDED STIMULUS
12:00-15:00
Deadlifts and lunges each unbroken
Lunges performed in place
Runs in 1:10 or less
STRETCHING: 2-3 sets
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)
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| 1st | 11:59 Rx2 | Coach E Wed, May 17, 2023 | | 2nd | 14:21 Rx3 | Chloe Wed, May 17, 2023 | | 3rd | 14:58 Rx3 | Coach B Wed, May 17, 2023 | | 1st | 14:18 Rx2 | Aaron D Wed, May 17, 2023 | | 2nd | 14:58 Rx2 | Josh Wed, May 17, 2023 | | 3rd | 18:11 Rx3 | Matt Wed, May 17, 2023 |
| Coach E | 11:59 Rx2 | | | Aaron D | 14:18 Rx2 | | | Josh | 14:58 Rx2 | | | Katie C | 15:01 Rx2 | | | Marcus | 16:15 Rx2 | | | Tricia | 16:22 Rx2 | 25# | | Daniel O | 16:49 Rx2 | | | Chloe | 14:21 Rx3 | | | Coach B | 14:58 Rx3 | 20# front squats | | Matt | 18:11 Rx3 | | | Ana | 20:19 Rx3 | | | Elsa | 20:51 Rx3 | | | Heather | 15:46 | 10# |
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Home WOD 20230517
(Time)
WARM-UP
EMOM 6:
Min. 1 | 12 good mornings
Min. 2 | 12 walking lunge steps
Min. 3 | 5 burpee + max jump and reach
– Begin each minute with :15 of single-unders.
1 set:
10 DB RDLs
10 single-DB alternating lunges
8 DB deadlifts
8 DB front rack lunges
– Rest as needed.
1 set:
200-m run
8 DB deadlifts
8 DB front rack lunges
– No rest between movements
STRENGTH: 3 sets
100-ft. single-DB overhead walk/arm
WOD:
EQUIPMENT: 6 rounds for time
12 DB deadlifts
9 DB front rack lunges
200m run
– Use two DBs
BODYWEIGHT: 6 rounds for time
12 weighted deadlifts
9 weighted front rack lunges
200m run
STRETCHING: 2-3 sets
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)
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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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