WOD
 | Wed, Jun 28 2023 |  |
| CrossFit 20230628 | Home WOD 20230628 | Mobility Bingo Challenge |
CrossFit 20230628
(Rounds, Rx2, Rx3)
WARM-UP: Use a light-to-moderate DB
200m jog
:30 box step-ups
10 DB RDLs
10 DB goblet squats
5 single-arm DB shoulder presses/arm
:30 box step-overs
10 DB bent-over rows
5 single-arm DB thrusters/arm
5 DB windmills/arm
:30 box jumps
5 DB complexes/arm
(1 complex = 1 single-arm DB power clean + single-arm DB thruster + 1 DB windmill)
SKILL WORK: 3 rounds
100m single-arm DB overhead carry
– use workout DB & switch hands at 50m
5 kick ups to wall with 3 sec hold or 10 donkey kicks
WOD: AMRAP x 12mins
10 DB snatches (45/30)
10 burpee box jump-overs (24/20)
Rx2 35/20, 8 BBJO
Rx3 25/15, 6 @ lower box or BB step overs
INTENDED STIMULUS
6-10 rounds
DB snatches unbroken
Burpee box jump-overs in 1:30 or less
STRETCHING: all three shoulder distractions @ 1min each
FOR BINGO: 1:00 banded shoulder stretch/arm
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| 1st | 5.4 Rx | Coach E Wed, Jun 28, 2023 | | 2nd | 6.5 Rx3 | Coach B Wed, Jun 28, 2023 | | 3rd | 4.5 Rx3 | Julie A Wed, Jun 28, 2023 | | 1st | 5.9 Rx2 | Josh Wed, Jun 28, 2023 | | 2nd | 4.7 Rx2 | Joe K Wed, Jun 28, 2023 | | 3rd | 4.5 Rx3 | Carlos Wed, Jun 28, 2023 |
| Marcus | 6.5 Rx | | | Coach E | 5.4 Rx | Shoelace malfunction | | Wayne | 4.75 Rx | | | Josh | 5.9 Rx2 | | | Joe K | 4.7 Rx2 | | | Stephen W | 4.5 Rx2 | | | Edgar | 4 Rx2 | | | Jenn | 8 Rx3 | | | Tricia | 6.7 Rx3 | 20# | | Coach B | 6.5 Rx3 | 10 BBJO (3 rnds jumps 3 rnds bad step ups) 🤣 | | Ana | 4.8 Rx3 | | | Carlos | 4.5 Rx3 | | | Julie A | 4.5 Rx3 | | | Elsa | 4 Rx3 | | | Megan M | 4 Rx3 | 30# |
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Home WOD 20230628
(Reps)
WARM-UP: On a 7:00 clock
10 DB RDLs
20 lateral hops over the DB
10 knee push-ups
:30 single-DB overhead hold
2 sets:
8 DB snatches
4 burpee broad jumps
– Rest 1:00 between sets.
SKILL/STRENGTH:
400-m single-arm DB overhead carry
– Switch hands as needed
WOD: AMRAP x 12mins
EQUIPMENT
10 DB snatches
10 burpee broad jumps (4 ft)
– Complete a burpee + broad jump, then turn around and jump over the same 4-ft distance
BODYWEIGHT
10 up-downs to a target (6 in)
10 burpee broad jumps (4 ft)
– Complete a burpee + broad jump, then turn around and jump over the same 4-ft distance
STRETCHING:
1:00 banded shoulder stretch/arm
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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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