WOD
 | Tue, May 30 2023 |  |
| CrossFit 20230530 | Home WOD 20230530 | Get Outside Challenge |
CrossFit 20230530
(Reps, Rx2, Rx3)
WARM-UP:
1:00 row OR bike (easy)
:30 hollow rocks
1:00 row OR bike (moderate)
:30 cross-legged standing hamstring stretch /leg
1:00 row OR bike (fast)
:30 pushup with rotation
STRENGTH: 10:00 to work to a heavy 2-rep-max shoulder press
WOD: EMOTM x 10mins
7 DB strict presses (30/20)
AMRAP calorie row OR bike
– Use two DBs
Rx2 25/15
Rx3 20/10
INTENDED STIMULUS
Perform both movements in each minute
DB presses should be heavy, but always unbroken
:30-:45 seconds to accumulate calories every round
FAST transitions
Consistent bike/row pace for the first 9 rounds with a sprint to finish
STRETCHING:
:30-:45 figure 4 stretch/side
:30-:45 psoas smash/side
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| Katie C | 75 Rx | | | Wayne | 62 Rx | | | Amelia | 58 Rx | | | Joe S | 58 Rx | | | Daniel O | 88 Rx2 | | | Tracy L | 53 Rx2 | | | Patrick | 47 | 10# |
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Home WOD 20230530
(Time)
WARM-UP: On a 5:00 clock
10 arm swings across
10 slow shoulder taps
5 pike push-ups (floor)
10 alternating single-leg V-ups
1 set:
5 single-DB shoulder presses
3 double-DB shoulder presses
– Hold the top of each press for :03
2 sets:
5 DB shoulder presses
5 burpees AFAP
– Rest :30-1:00 between sets
STRENGTH:
Min. 1 | :30-:45 DB overhead hold
Min. 2 | :30-:45 hollow hold
– Use two DBs
WOD: EMOTM x 10 mins
EQUIPMENT
7 DB shoulder presses
AMRAP shuttle runs (25 ft)
– Use two DBs
– One shuttle run is 25 ft out and 25 ft back
BODYWEIGHT
7 pike push-ups
AMRAP shuttle runs (25 ft)
– One shuttle run is 25 ft out and 25 ft back
STRETCHING:
:30 figure 4 stretch/side
:30 psoas smash/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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