WOD
 | Fri, May 19 2023 |  |
| CrossFit 20230519 | Home WOD 20230519 | Get Outside Challenge |
CrossFit 20230519
(Time, Rx2, Rx3)
WARM-UP:
4 incline pushups on a box
6 reverse lunges
8 scap shrugs on pullup bar
4 incline or regular pushups
6 box step ups
8 kip swings
SKILL: Chest-to-bar progressions
PARTNER WOD!: Every 90 secs for 30 mins
10 chest-to-bars
10 pushups
10 box step ups (24/20)
Rx2 6 pullups, 8 pushups, 24/20
Rx3 5 ring rows, 5 banded pushups
5 box step ups, 20/12
– Partners alternate rounds; one athlete works at a time
– The partner not completing a round cumulates time in a handstand (Rx) or plank (Rx2/3)
INTENDED STIMULUS
Fun partner workout! Shoot to get all the work done in the :90 and to accumulate time in the plank or handstand hold
Hit the round hard and embrace the built-in rest at the end of the :90 and in the handstand or plank hold
STRETCHING | 3:00
2 sets:
:30 double forearm stretch
:30 lacrosse ball pec mash/side
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| 1st | 30:00 Rx2 | Donna Fri, May 19, 2023
Coach E Fri, May 19, 2023 | | 2nd | 30:00 Rx3 | Amelia Fri, May 19, 2023
Coach B Fri, May 19, 2023 | | 1st | 30:00 Rx3 | Matt Fri, May 19, 2023 |
| Marcus | 30:00 Rx2 | | | Coach E | 30:00 Rx2 | | | Donna | 30:00 Rx2 | | | Elsa | 23:14 Rx3 | Individual option | | Coach B | 30:00 Rx3 | 6-jumping/8-pushups/10 20” stepups | | Matt | 30:00 Rx3 | | | Joanie | 30:00 Rx3 | | | Tricia | 30:00 Rx3 | 10 reps each | | Amelia | 30:00 Rx3 | | | Stephen W | 30:00 Rx3 | |
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Home WOD 20230519
(Time)
WARM-UP
10 PVC pass throughs
10 alternating scorpion stretches
10 alternating elbow to insteps
10 single-DB bent over rows
10 knee push-ups
10 step-ups (knee height)
:30 plank hold
5-8 double-DB bent over rows
5-8 push-ups
6-8 step-ups (hip height)
:20 plank or handstand hold
WOD: With a partner every 90 secs for 30 mins
EQUIPMENT
10 double-DB bent over rows
10 push-ups
10 step-ups (hip height)
– Partners alternate rounds; one athlete works at a time
– The partner not completing a round cumulates time in a handstand or plank
BODYWEIGHT
10 V-ups
10 push-ups
10 step-ups (hip height)
– Partners alternate rounds; one athlete works at a time
– The partner not completing a round cumulates time in a handstand or plank
STRETCHING: 2 sets
:30 double forearm stretch
:30 lacrosse ball pec mash/side
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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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