WOD
 | Tue, Jun 27 2023 |  |
 | Welcome: Julie A |
| CrossFit 20230627 | Home WOD 20230627 | Mobility Bingo Challenge |
CrossFit 20230627
(Reps, Rx2, Rx3)
WARM-UP:
400m jog then 3 sets of
10 banded pass throughs
10 alternating soldier kicks
10 banded pull aparts
10 alternating hamstring scoop stretches
SKILL: ROWING TECHNIQUE
2 sets x :20 upright torso
2 sets x :20 level hands
2 sets x :20 fast pull, slow return
WOD: EMOTM x 20mins
Even minutes: 3 power cleans (135/105)
Odd minutes: Max calorie row
Rx 2 105/85
Rx3 75/55
INTENDED STIMULUS
Moderately heavy clean under cardiovascular distress
Scored by max calories, ideally 10+ per minute for intermediate athletes and 15+ per minute for advanced athletes.
Barbell should feel heavy, but should not fail any reps
Touch-and-go or quick singles on the cleans
STRETCHING: 2 sets
:30 figure 4 stretch/side
:30 couch stretch/side
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| 1st | 127 Rx3 | Coach B Tue, Jun 27, 2023 | | 2nd | 108 Rx3 | Amelia Tue, Jun 27, 2023 | | 1st | 167 Rx | Coach J Tue, Jun 27, 2023 | | 2nd | 120 Rx | Joe S Tue, Jun 27, 2023 | | 3rd | 146 Rx2 | James H Tue, Jun 27, 2023 |
| Coach J | 167 Rx | | | Joe S | 120 Rx | | | Marcus | 112 Rx | | | James H | 146 Rx2 | | | Chad | 140 Rx2 | | | Tracy B | 102 Rx2 | | | Scott P | 138 Rx3 | | | Edgar | 130 Rx3 | 95# | | Coach B | 127 Rx3 | | | Ana | 122 Rx3 | | | Elsa | 111 Rx3 | | | Amelia | 108 Rx3 | 75# | | Chanel | 107 | 22# | | Phil | 95 | Rx3 weight 65# | | Brook | 50 | 15# | | Wake | 45 | 15# |
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Home WOD 20230627
(Reps)
WARM-UP: 2 sets
10 unweighted good mornings
10 walking Samson lunge steps
10 alternating single-arm DB power cleans
SKILL/STRENGTH: 3 sets
5 burpees
5 DB power cleans
– Rest as needed
WOD: EMOM 20
EQUIPMENT
Min. 1 | :30 DB power cleans
Min. 2 | :30 burpees
BODYWEIGHT
Min. 1 | :30 weighted ground-to-shoulders
Min. 2 | :30 burpees
STRETCHING: 2 sets
:30 figure 4 stretch
:30 couch 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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