WOD
 | Thu, Jun 15 2023 |  |
| CrossFit 20230615 | Home WOD 20230615 | Mobility Bingo Challenge |
CrossFit 20230615
(Time, Rx2, Rx3)
WARM-UP: 2 rounds
20 skier jacks
10 plank up-downs
20s active child's pose
20 mountain climbers
10 single-DB RDLs
20s child's pose w/ tricep stretch
STRENGTH/SKILL: 3 sets
:30 hollow rocks
Then 10 strict:
hanging knee raises, or
leg lifts, or
toes-to-bars
WOD: 2 rounds for time
10 hand-release push-ups
20 alternating hang DB power cleans (50/35)
10 hand-release push-ups
1,000/800m row
– Use a single DB
Rx2 35/20, 750/550m row
Rx3 hand-release push-ups from the knees, 20/15, 500/400m row
INTENDED STIMULUS
11:00-16:00
Rows in 3:30-4:30
Hand-release push-ups completed in :45 or less
DB hang power cleans in 1:00 or less
Hand-release push-ups and DB hang cleans should be a sprint
STRETCHING:
1:00 double-forearm stretch
1:00 seated hamstring stretch
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| 1st | 9:02 Rx2 | Coach A Thu, Jun 15, 2023 | | 2nd | 11:41 Rx2 | Amelia Thu, Jun 15, 2023 | | 3rd | 10:06 Rx3 | Chloe Thu, Jun 15, 2023 | | 1st | 11:38 Rx | Coach J Thu, Jun 15, 2023 | | 2nd | 13:38 Rx | Josh Thu, Jun 15, 2023 | | 3rd | 12:50 Rx2 | Aaron D Thu, Jun 15, 2023 |
| Coach J | 11:38 Rx | | | Daniel O | 13:26 Rx | 800m run | | Josh | 13:38 Rx | | | Andrew | 15:50 Rx | | | Coach A | 9:02 Rx2 | | | Katie C | 11:13 Rx2 | 800m run | | Amelia | 11:41 Rx2 | 800m run | | Marcus | 11:49 Rx2 | 800m run | | Aaron D | 12:50 Rx2 | 1000m row | | Stephen W | 14:00 Rx2 | 1000m row | | Joanie | 14:20 Rx2 | 800m row | | Chloe | 10:06 Rx3 | | | Tracy L | 11:23 Rx3 | 20# | | Phil | 11:55 Rx3 | 25#, 750m Row |
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Home WOD 20230615
(Time)
WARM-UP:
1 set:
100m run
5 hand-release push-ups
5 DB hang power cleans/arm
1 set:
100m run
5 hand-release push-ups
10 alternating hang DB power cleans
– Move smoothly and steadily
1 set:
200-m run (fast)
5 hand-release push-ups
10 alternating hang DB power cleans
SKILL/STRENGTH: 3 sets
20 DB weighted sit-ups
20 seated leg lifts
– Use a single-DB from the workout
WOD: 2 rounds for time
EQUIPMENT
10 hand-release push-ups
20 alternating hang DB power cleans
10 hand-release push-ups
1,000m run
– Use one DB
BODYWEIGHT
10 hand-release push-ups
20 jumps to, or over, an object (knee height)
10 hand-release push-ups
1,000m run
– Use one DB
STRETCHING:
1:00 barbell forearm mash/side
1:00 seated hamstring stretch
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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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