WOD
 | Mon, Jun 19 2023 |  |
| CrossFit 20230619 | Home WOD 20230619 | Mobility Bingo Challenge |
CrossFit 20230619
(Time, Rx2, Rx3)
WARM-UP:
3:00 row/bike/run then...
:30 mountain climbers
5 inchworms + 1 push-up/rep
5 KB windmills/arm
:30 up-downs
10 single-arm KB swings, right arm
10 single-arm KB swings, left arm
:30 lateral burpees over the KB
20 KB swings
SKILL/STRENGTH: Every 2:00 x 3 sets
1-10 unbroken strict chin-ups, use band to scale
WOD WARMUP
WOD: 21-15-9:
Deadlifts (225/155)
Lateral burpees over the barbell
Rx2 185/125
Rx3 135/95
STRETCHING: 3 sets
:30 child’s pose
:15-:30 Samson stretch/leg
INTENDED STIMULUS
5:00-10:00, but some may be faster
Deadlifts in 3 sets or less and 7 burpees /:30
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| 1st | 8:35 Rx2 | Coach A Mon, Jun 19, 2023 | | 2nd | 6:24 Rx3 | Tracy L Mon, Jun 19, 2023 | | 3rd | 7:31 Rx3 | Coach B Mon, Jun 19, 2023 | | 1st | 9:01 Rx | Josh Mon, Jun 19, 2023 | | 2nd | 8:26 Rx2 | Phil Mon, Jun 19, 2023 | | 3rd | 11:17 Rx2 | James H Mon, Jun 19, 2023 |
| Josh | 9:01 Rx | | | Marcus | 7:15 Rx2 | | | Phil | 8:26 Rx2 | 115# That's a PR. | | Coach A | 8:35 Rx2 | | | Wayne | 8:56 Rx2 | | | James H | 11:17 Rx2 | | | Tracy L | 6:24 Rx3 | | | Coach B | 7:31 Rx3 | | | Jenn | 7:36 Rx3 | | | Matt | 8:18 Rx3 | | | Amelia | 8:47 Rx3 | 105# | | Heather | 9:38 Rx3 | | | Daniel O | 9:42 Rx3 | | | Patrick | 6:22 | 85# | | Stephen W | 8:20 | 85# | | Carlos | 13:00 | 135#, 2 rounds |
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Home WOD 20230619
(Time)
WARM-UP:
1 set:
1:00 jumping jacks
1:00 mountain climbers
1:00 air squats
– No rest between movements
3 sets:
:20 DB deadlifts
– Rest :20
:20 lateral burpees over the DB
– Rest :30-1:00
SKILL/STRENGTH: Every 2:00 x 3 sets
:30 max DB bent-over rows
WOD: For time
EQUIPMENT
30 DB deadlifts
21 lateral burpees over the DB
20 DB deadlifts
15 lateral burpees over the DB
10 DB deadlifts
9 lateral burpees over the DB
– Use two DBs
BODYWEIGHT
30 weighted deadlifts
21 lateral burpees over a line
20 weighted deadlifts
15 lateral burpees over a line
10 weighted deadlifts
9 lateral burpees over a line
STRETCHING: 3 sets
:30 child’s pose
:15-:30 Samson stretch/leg
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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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