WOD
 | Fri, Jun 30 2023 |  |
 | Happy Birthday: Perry |
| CrossFit 20230630 | Home WOD 20230630 | Mobility Bingo Challenge |
CrossFit 20230630
(Time, Rx2, Rx3)
WARM-UP: 3 sets
20 jumping/skier jacks
10 KB deadlifts
10 scap pull-ups
5 burpees
WOD REVIEW/WARMUP
PARTNER WOD FRIDAY!:
8 rounds for time
- 30 burpees
- 20 Russian KB swings (70/53)
- 10 chest-to-bar pull-ups
(Split the work as needed)
Rx2 - 20 burpees, 53/35, pull-ups
Rx3 - 20 burpees, 35/26, jumping pull-ups
INTENDED STIMULUS
20:00-27:00
Burpees complete in 1:15-2:00 each round
KB swings complete in 1:00 each round
Chest-to-bar pull-ups complete in :30 each round
STRETCHING: 3 sets
:30 reach, roll, and lift
20 banded pull-aparts
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| 1st | 28:30 Rx | Julie A Fri, Jun 30, 2023 | | 2nd | 19:48 Rx2 | Coach B Fri, Jun 30, 2023 | | 3rd | 23:53 Rx2 | Chloe Fri, Jun 30, 2023
Donna Fri, Jun 30, 2023 | | 1st | 33:23 Rx | Josh Fri, Jun 30, 2023 | | 2nd | 25:25 Rx2 | Aaron D Fri, Jun 30, 2023 | | 3rd | 19:48 Rx3 | Patrick Fri, Jun 30, 2023 |
| Julie A | 28:30 Rx | 6 rds | | Marcus | 33:23 Rx | Tatoos | | Josh | 33:23 Rx | Tatoos | | Coach B | 19:48 Rx2 | Trickooke | | Tracy B | 22:59 Rx2 | Team Brecke | | Brook | 22:59 Rx2 | Team Brecke | | Donna | 23:53 Rx2 | Partner w/Chloe & 30 burpees | | Chloe | 23:53 Rx2 | 30 burpees | | Daniel O | 25:25 Rx2 | Jesron | | Aaron D | 25:25 Rx2 | Jesron | | Katie A | 16:47 Rx3 | | | Tricia | 19:48 Rx3 | Trickooke | | Patrick | 19:48 Rx3 | Trickooke | | Jenn | 25:19 Rx3 | | | Stephen W | 25:40 Rx3 | | | Chanel | 28:06 Rx3 | | | Megan M | 16:47 | Jump squats | | Carlos | 28:30 | 6 rds |
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Home WOD 20230630
(Time)
WARM-UP:
5 inchworms
5 push-ups
10 DB deadlifts
10 alternating renegade rows
7 up-downs
7 Russian DB swings
7 single-DB bent-over rows
2 sets/partner:
5 burpees
5 Russian DB swings
5 double-DB bent-over rows
– One partner works while the other rests.
SKILL/STRENGTH: Accumulate
3:00 high plank hold
WOD: 8 rounds for time with a partner
EQUIPMENT
30 burpees
20 Russian DB swings
10 double-DB bent over rows.
– Split the work as needed
BODYWEIGHT
30 burpees
20 weighted good mornings
10 weighted sit-ups
– Split the work as needed
STRETCHING: 3 sets
:30 reach, roll, and lift
20 banded pull-aparts
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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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