WOD
 | Fri, Jul 7 2023 |  |
| CrossFit 20230707 | Home WOD 20230707 | 1776 Pushup Challenge |
CrossFit 20230707
(Rounds, Rx2, Rx3)
WARM-UP:
200m walk then...
10 leg swings/leg
10 alternating Samson stretch lunges
10 unweighted good mornings
5 single-arm DB power cleans/arm
10 lateral leg swings/leg
5 single-leg step-ups/leg (hands on head)
5 DB deadlifts
5 DB power cleans
SKILL WORK: AMRAP x 6mins
Wall walks (:05 hold at the top of the walk)
– Complete for reps and quality
– Take as many steps toward the wall as possible based on your capacity
– If you are new or inexperienced with the wall walk, treat this as an EMOM
PARTNER WOD FRIDAY!
AMRAP x 20mins
- 8 DB step-ups (50/35, 20 in box)
- 8 DB squat cleans
(one partner completes a round, while the other rests; switch; use two DBs for both movements)
Rx2 - 35/20
Rx3 - 20/15, 12 in box
INTENDED STIMULUS
15+ rounds
Lower-body and lower-back fatigue from step-up and squat redundancy
Light loading and low box that allows for faster-than-usual paces
STRETCHING: 2 sets
:30 pigeon stretch/leg
:30 cat-cow
:30 standing pike stretch
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| 1st | 21.4 Rx2 | Coach B Fri, Jul 7, 2023 | | 2nd | 25 Rx3 | Chloe Fri, Jul 7, 2023 | | 3rd | 18 Rx3 | Julie A Fri, Jul 7, 2023 | | 1st | 19 Rx2 | Josh Fri, Jul 7, 2023 | | 2nd | 25 Rx3 | Aaron D Fri, Jul 7, 2023 | | 3rd | 18 Rx3 | Carlos Fri, Jul 7, 2023 |
| Coach B | 21.4 Rx2 | AuntieBnP | | Megan M | 20.5 Rx2 | MKJ | | Marcus | 19.5 Rx2 | | | Daniel O | 19 Rx2 | | | Josh | 19 Rx2 | | | Chloe | 25 Rx3 | Achlo | | Aaron D | 25 Rx3 | Achlo | | Edgar | 23.3 Rx3 | | | Ana | 23.3 Rx3 | | | Elsa | 23.3 Rx3 | | | Jenn | 20.5 Rx3 | MKJ | | Carlos | 18 Rx3 | Arciniega | | Julie A | 18 Rx3 | Arciniega | | Patrick | 21.4 | AuntieBnP / 15/10# | | Tiffany W | 19.5 | 10# |
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Home WOD 20230707
(Reps)
WARM-UP:
10 leg swings/leg
10 alternating Samson stretch lunges
10 unweighted good mornings
5 single-arm DB power cleans/arm
10 lateral leg swings/leg
5 single-leg step-ups/leg (hands on head)
5 DB deadlifts
5 DB power cleans
SKILL WORK: AMRAP x 6mins
Wall walks (:05 hold at the top of the walk)
– Complete for reps and quality
– Take as many steps toward the wall as possible based on your capacity
– If you are new or inexperienced with the wall walk, treat this as an EMOM
Individual option:
AMRAP x 20mins
8 DB step-ups (50/35) (20 in)
8 DB squat cleans
– Rest 1:00 between rounds
AMRAP x 20mins with a partner:
8 DB step-ups (knee height)
8 DB squat cleans
– One partner completes a round, while the other rests; switch
– Use two DBs for both movements
STRETCHING: 2 sets
:30 pigeon stretch/leg
:30 cat-cow
:30 standing pike stretch
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1776 Pushup Challenge
Jul 1, 2023 - Jul 31, 2023 (Individual Goal 1,776) 
Accumulate 1776 Pushups in the month of July.
For extra credit, accumulate 2023 Pushups!
| Coach J | | | James H | | | Joe K | | | Donna | | | Amelia | | | Coach E | | | Marcus | | | Daniel O | | | Tricia | | | Matt | | | Chloe | | | Tracy L | | | Coach A | | | Aaron D | |
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