WOD
 | Wed, Jun 21 2023 |  |
| CrossFit 20230621 | Home WOD 20230621 | Mobility Bingo Challenge |
CrossFit 20230621
(Reps, Rx2, Rx3)
WARM-UP: 2 sets
10 Samson stretch lunges
10 PVC good mornings
10 PVC overhead squats
10 hollow rocks
10 pushups
10 ring rows OR 3-10 strict pull-ups
SKILL/STRENGTH: 3 sets
15 V-ups
:15 hollow hold
20 alternating plank shoulder taps
-Rest 1-min between sets
WOD: Every 5:00 x 3 sets for reps
800m run
Max reps DB (50/35) box step-ups (24/20)
– Use one DB
Rx2 400m run, 35/25
Rx3 20-in, 25/15
INTENDED STIMULUS
Begin the step-ups by 4:15 every round
10+ step-ups/round
Transition between movements quickly!
STRETCHING: 2 sets
1:00 foam roll quads
:45 foam roll glutes/side
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| 1st | 106 Rx2 | Coach E Wed, Jun 21, 2023 | | 2nd | 83 Rx2 | Coach B Wed, Jun 21, 2023 | | 1st | 16 Rx | Coach J Wed, Jun 21, 2023 | | 2nd | 70 Rx2 | James H Wed, Jun 21, 2023 | | 3rd | 33 Rx2 | Josh Wed, Jun 21, 2023 |
| Coach J | 16 Rx | | | Coach E | 106 Rx2 | | | Coach B | 83 Rx2 | | | James H | 70 Rx2 | | | Jenn | 70 Rx2 | 20# | | Megan M | 60 Rx2 | | | Marcus | 51 Rx2 | 800m first round | | Wayne | 47 Rx2 | 50# | | Josh | 33 Rx2 | Rx for 2 rds, 600m for one rd | | Elsa | 82 Rx3 | 20# - 14” box | | Tricia | 82 Rx3 | Bike, 20# | | Matt | 62 Rx3 | 30# | | Joanie | 52 Rx3 | | | Edgar | DNCR | 35# - did not count reps. Round 1 - 650m on bike. |
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Home WOD 20230621
(Time)
WARM-UP:
200-m jog (slow)
10 alternating walking lunge steps
10 supermen
10 alternating step-ups
200-m run (moderate)
10 DB good mornings
6 alternating DB step-ups
200-m run (fast)
10 alternating DB step-ups
– No rest between movements.
SKILL/STRENGTH: 3 sets
15 V-ups
:15 hollow hold
20 alternating plank shoulder taps
WOD: Every 5:00 x 3 sets for reps
EQUIPMENT
800m run
Max reps DB step-ups (knee height)
– Use one DB
BODYWEIGHT
800m run
Max reps weighted step-ups (knee height)
STRETCHING: 2 sets
1:00 foam roll quads
:45 foam roll glutes/side
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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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