WOD
 | Tue, Jun 13 2023 |  |
| CrossFit 20230613 | NICOLE | Home WOD 20230613 | Other Results | Mobility Bingo Challenge |
CrossFit 20230613
(Reps)
WARM-UP:
100m jog
:30 banded shoulder stretch/arm
100m run (moderate pace)
10 PVC pass throughs
200m run (fast pace)
10 scap pull-ups
SKILL/STRENGTH: 3-rep-max hang power snatch
5 @ 40% of 1RM
5 @ 45%
3 @ 50%
3-3-3...until max
WOD - SEE NICOLE TAB - PUT SCORE UNDER NICOLE TAB
INTENDED STIMULUS
5+ reps every round
Complete each run in 2:30 or less
Perform 6-7 total rounds
Rest no more than :30 after returning from the run before pull-ups
STRETCHING: 2 sets
:30 lacrosse ball pec mash/side
:30 lacrosse ball bicep mash/arm
| 0% |  | |  | 0% |
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NICOLE
(Reps, Rx2, Rx3)
Nicole: 20 Min AMRAP
- 400m Run
- Max rep Pull-Ups*
*when you drop off the bar then start the next 400m run.
Score = total # of pull-ups completed
Rx2 Banded Pull-ups (note color of band in comments)
Rx3 Ring Rows
| 0% | | | | 0% |
| 1st | 75 Rx | Coach E Tue, Jun 13, 2023 | | 2nd | 49 Rx2 | Tracy L Tue, Jun 13, 2023 | | 1st | 70 Rx | James H Tue, Jun 13, 2023 | | 2nd | 64 Rx | Joe S Tue, Jun 13, 2023 | | 3rd | 38 Rx2 | Matt Tue, Jun 13, 2023 |
| 1st | 75 Rx | Coach E Tue, Jun 13, 2023 | | 2nd | 49 Rx2 | Tracy L Tue, Jun 13, 2023 | | 3rd | 80 Rx3 | Coach B Mon, Jun 7, 2021 | | 1st | 123 Rx | Coach J Mon, Mar 13, 2017 | | 2nd | 70 Rx | James H Tue, Jun 13, 2023 | | 3rd | 64 Rx | Joe S Tue, Jun 13, 2023 |
| Coach E | 75 Rx | | | Marcus | 73 Rx | | | James H | 70 Rx | | | Joe S | 64 Rx | | | Daniel O | 51 Rx | | | Tracy B | 46 Rx | | | Elsa | 77 Rx2 | | | Heather | 60 Rx2 | 3x green | | Brook | 59 Rx2 | Green | | Wake | 50 Rx2 | Green & blue | | Tracy L | 49 Rx2 | Green & red/row | | Matt | 38 Rx2 | 2x green | | Wayne | 30 Rx3 | Had to leave |
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Home WOD 20230613
(Reps)
WARM-UP:
1:00 jumping jacks
1:00 plank shoulder taps
200m jog (slow)
10 hollow rocks
:30 couch stretch/leg
200m run (moderate)
10 alternating single-leg V-ups
:30 alternating Cossack squats
200m run (fast)
10 V-ups
SKILL/STRENGTH: EMOTM X 8mins
:20 handstand practice
WOD: AMRAP x 20mins
400m run
1:00 max-rep V-ups
STRETCHING: 2 sets
:30 lacrosse ball pec mash/side
:30 lacrosse ball bicep mash/arm
| 0% | | | | 0% |
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Mobility Bingo Challenge
Jun 1, 2023 - Jun 30, 2023 (Individual Goal 6) 
Pick up a Mobility Bingo card from the gym.
Perform the stretching portion of the daily WOD as prescribed. Mark your bingo card with the movements you performed that day.
Record each Bingo you complete throughout the month. Try to get at least 6 for the month.
Maximum number of Bingos on a card is 12 (full blackout). If you black out your card before the end of the month then pick up a new card at the gym.
Note: some movements are similar, don't confuse them. For example: a Banded Lat stretch is different than a Lacrosse Ball Lat stretch.
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