WOD
 | Wed, Jun 14 2023 |  |
| CrossFit 20230614 | Bench Press Max | Home WOD 20230614 | Mobility Bingo Challenge |
CrossFit 20230614
(Time, Rx2, Rx3)
WARM-UP:
400m run EASY
20s each...
– Bear crawl
– Samson lunges
– Spiderman twist
– Side lunges
– Crab walk
– Burpee broad jump
200m Run MODERATE
3 rounds for quality
5 scap pull-ups
10 plank shoulder taps (R/L) to down dog
10 bootstrappers
200m Run FAST/STRIDE
SKILL/STRENGTH: Bench Press Max
10 @ barbell weight
4 @ 40% of 1RM
3 @ 50%
2 @ 60%
1-1-1...until max
WOD:
50 front squats (95/65)
50 bar-facing burpees
Rx2 40 reps, (75/55)
Rx3 30 reps, (65/45)
INTENDED STIMULUS
5:00-8:00
Squats in 5 sets or less
10+ burpee/minute pace
What to Expect: The burpees will be VERY slow to begin with and you should speed up as the legs recover from the squats
The challenge is to push yourself to burpee faster than you want to in the first 10 reps
STRETCHING:
1:00 foam roll quad/leg
1:00 foam roll IT band/leg
| 0% |  | |  | 0% |
| 1st | 6:29 Rx3 | Coach B Wed, Jun 14, 2023 | | 2nd | 6:29 | Chloe Wed, Jun 14, 2023 | | 1st | 8:25 Rx2 | Matt Wed, Jun 14, 2023 | | 2nd | 3:38 Rx3 | Coach J Wed, Jun 14, 2023 | | 3rd | 5:35 Rx3 | Aaron D Wed, Jun 14, 2023 |
| Katie A | 9:14 Rx | | | Andrew | 9:14 Rx | | | Daniel O | 10:16 Rx | | | Marcus | 6:06 Rx2 | | | Tricia | 6:48 Rx2 | | | Omar | 7:29 Rx2 | | | Matt | 8:25 Rx2 | | | Coach J | 3:38 Rx3 | | | Aaron D | 5:35 Rx3 | | | Coach B | 6:29 Rx3 | 40 burpees | | Rohini | 6:35 Rx3 | | | Ana | 7:45 Rx3 | 40 front squats | | Elsa | 8:02 Rx3 | 50 front squats | | Chloe | 6:29 | 35# | | Jenn | 8:32 | 45# back squat | | Megan M | 8:32 | 55# back squat |
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Bench Press Max
(Weight,  Misc Barbell)
Find Your 1 Rep Max Bench Press Weight
| 100% | | | | 0% |
Planned: Mon,Dec8,2025 Wed,Nov12,2025 Mon,Aug18,2025 Mon,Jun23,2025 Mon,Feb24,2025 Tue,Feb4,2025 Mon,Oct7,2024 Tue,May14,2024 Mon,Feb26,2024 Sat,Nov18,2023 Wed,Jun14,2023 Sat,Feb25,2023| 1st | 145 Rx | Nicole Wed, Nov 12, 2025 | | 2nd | 140 Rx | Erandi Wed, Nov 12, 2025 | | 3rd | 130 Rx | Coach E Tue, May 14, 2024 | | 1st | 275 Rx | Nick Mon, Aug 18, 2025 | | 2nd | 265 Rx | Carlos Mon, Jun 23, 2025 | | 3rd | 250 Rx | Joe K Wed, Nov 12, 2025 |
| Daniel O | 215 Rx | | | Andrew | 205 Rx | | | Omar | 205 Rx | | | Matt | 175.5 Rx | PR baby! | | Marcus | 175 Rx | | | Aaron D | 155 Rx | | | Katie A | 125 Rx | | | Coach B | 122 Rx | 5th | | Tricia | 105 Rx | 10# PR - WOOT! | | Elsa | 95 Rx | | | Rohini | 85 Rx | | | Ana | 80 Rx | | | Chloe | 75 Rx | |
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Home WOD 20230614
(Time)
WARM-UP:
3 sets:
15 jumping jacks
20 mountain climbers
10 air squats
5 burpees
1 set:
10 DB goblet squats
5 DB front squats
2 sets:
7 DB front squats
8 DB-facing burpees.
– Rest as needed between sets.
SKILL/STRENGTH: 5 sets
:30 left-arm side plank hold
– Rest :15
:30 right-arm side plank hold
– Rest :15
WOD: For time
EQUIPMENT
50 DB front squats
50 DB-facing burpees
– Use two DBs
BODYWEIGHT
100 air squats
50 object-facing burpees
– Object should be ~6 in high
STRETCHING:
1:00 foam roll quad/leg
1:00 foam roll IT band/leg
| 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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