WOD
 | Wed, May 24 2023 |  |
| CrossFit 20230524 | Max Bar Hang Hold | Home WOD 20230524 | Get Outside Challenge |
CrossFit 20230524
(Time, Rx2, Rx3)
WARM-UP: 2 sets
30s each...
butt kickers
high knees
pushups
10 kip swings
Strict Muscle Up Progression
STRENGTH:
Max bar hang hold
WOD: For time:
7 strict muscle ups
800m run
5 strict muscle ups
800m run
3 strict muscle ups
800m run
Rx2 Jumping muscle ups
Rx3, Muscle up transitions, 600m run
INTENDED STIMULUS
14:00-21:00
Runs in less than 5:00
7 Muscle-ups in less than 3:00
Rounds of 5 and 3 muscle-ups in less than 2:00 each
Break their reps up and rest, but avoid more than 2 failed attempts across the workout
STRETCHING:
1:30 couch stretch/leg
1:00 lacrosse ball tricep mash/side
| 0% |  | |  | 0% |
| Josh | 18:45 Rx2 | | | Tracy L | 16:00 Rx3 | | | Coach B | 16:03 Rx3 | | | Matt | 15:24 | Rx3 except 400m on final run |
|
Max Bar Hang Hold
(Max Time,  Pullups and MUs)
Maximum number of seconds hanging from a bar without dropping
(grips not allowed)
| 100% | | | | 0% |
Planned: Sun,Feb9,2025 Mon,Oct2,2023 Wed,May24,2023 Tue,Dec13,2022 Sat,Jun4,2022 Tue,Feb22,2022 Tue,May25,2021| 1st | 95 Rx | Coach E Tue, Dec 13, 2022 | | 2nd | 78 Rx | Coach B Wed, May 24, 2023 | | 3rd | 66 Rx | Tracy L Wed, May 24, 2023 | | 1st | 130 Rx | Joey P Sun, Feb 9, 2025 | | 2nd | 120 Rx | Coach J Sun, Feb 9, 2025 | | 3rd | 100 Rx | James H Tue, Dec 13, 2022 |
| Josh | 81 Rx | 4th | | Coach B | 78 Rx | 2nd PR! | | Tracy L | 66 Rx | 3rd | | Matt | 54 Rx | |
|
Home WOD 20230524
(Time)
WARM-UP
1 set:
200-m jog
:30 plank shoulder taps
10 pike push-ups
1 set:
200m run
5 partial wall walks
– Walk the hands up to a handstand at a 45-degree angle to the wall and hold for :03.
1 set:
200m run
3 wall walks (slow)
– Rest :30
3 wall walks (fast)
STRENGTH: 3 sets
10 DB side-bends (L)
100-ft DB suitcase carry (L)
10 DB side-bends (R)
100-ft DB suitcase carry (R)
– Rest as needed
WOD: For time
12 wall walks
800m run
9 wall walks
800m run
6 wall walks
800m run
STRETCHING: 1 set
1:30 couch stretch/leg
1:00 lacrosse ball tricep mash/side
| 0% | | | | 0% |
|
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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