WOD
 | Thu, May 1 2025 |  |
| CrossFit 20250501 | Train with Chase D5 | Mobility May! |
CrossFit 20250501
(Reps)
Welcome to May! This month, we’ll prepare for the Hero workout Murph on May 26.
WARM-UP:
200m walk
5 plank to downward dog
10 banded pull-aparts
5 inchworms + push-up
20 mountain climbers
10 ring rows
10 banded pass-throughs
10 scap pull-ups
20 alternating plank shoulder taps
WOD WARM-UP: EMOTM x 3mins
3-6 chest-to-bar pull-ups (or scaled variation)
HEAVY DAY! WOD: Every 5:00 for 5 sets
Rx:
STIMULUS 50+ pull-ups
10 bench presses
Max-unbroken chest-to-bar pull-ups
– Rest the remainder of each interval
MODIFICATIONS:
-Bench press, modify weight to accommodate technique and 10 unbroken reps
-Pull-ups, modify movement, e.g., kipping, jumping chest-to-bar, banded, sitting
STIMULUS NOTES:
Heavy day paired with Murph prep
Moderate-to-heavy bench press load; unbroken reps
50+ pull-ups across 5 rounds in sets of 10+; beginners may perform fewer reps to focus on technique
STRETCHING:
1:00 lacrosse-ball chest mash/side
1:00 child’s pose stretch
| 0% |  | |  | 0% |
| 1st | 77 | Kelly Thu, May 1, 2025 | | 2nd | 67 | Julie A Thu, May 1, 2025 | | 3rd | 58 | Chloe Thu, May 1, 2025 | | 1st | 65 Rx | Coach J Thu, May 1, 2025 | | 2nd | 72 | Phil Thu, May 1, 2025 | | 3rd | 67 | Aaron D Thu, May 1, 2025 |
| Coach J | 65 Rx | 95# | | Kelly | 77 | M | | Phil | 72 | M 85# | | Aaron D | 67 | M | | Julie A | 67 | M | | Chloe | 58 | M 55# | | Natalie | 57 | M 60# | | Rosie | 56 | M | | Erandi | 53 | M | | Joanie | 53 | M | | Megan L | 52 | M 45# | | Coach B | 51 | M 70# | | Coach A | 50 | M 70# | | Brice | 49 | M 135# | | Brandon | 46 | 115 M | | Carlos | 23 | M 135# | | Coach E | 20 | C2B attempts |
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Train with Chase D5
(Time)
200m walk
--Then--
-Arm Circles x 10 each direction
-Leg Swings (front to back & side to side) x 10 each leg
-Spiderman Lunges x 5 each side
-Inchworms x 5 reps
--Then--
-Air squats x 10
-Broad jumps x 5
WOD:
-1 Mile run then 60 air squats
*rest 3:00*
-1 Mile run then 50 air squats
*rest 2:30*
-1 Mile run then 40 air squats
*rest 2:00
-1 Mile run then 30 air squats
Stretching:
-Seated Straddle Stretch 1:00
-Calf Stretch 1:00 per side
| 0% | | | | 0% |
| 1st | 51:51 Rx | Coach E Thu, May 1, 2025 | | 2nd | 45:20 | Coach A Thu, May 1, 2025 | | 3rd | 49:50 | Chloe Thu, May 1, 2025 | | 1st | 51:17 Rx | Nick Thu, May 1, 2025 | | 2nd | 44:16 | Coach J Thu, May 1, 2025 | | 3rd | 45:20 | Aaron D Thu, May 1, 2025 |
| Nick | 51:17 Rx | | | Coach E | 51:51 Rx | | | Coach J | 44:16 | M | | Aaron D | 45:20 | M | | Coach A | 45:20 | M | | Chloe | 49:50 | M | | Julie A | Idk | M | | Carlos | Idk | M |
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Mobility May!
May 1, 2025 - May 31, 2025 (31 Days) 
Welcome to Mobility May!
This month we are taking a little extra time (like 5 minutes a day you guys) to work on our movement!
Why is mobility so important? Mobility allows for full range of motion, which is essential for performing complex and varied movements efficiently and safely. Mobility not only decreases risk of injury but also enhances performance.
Every day, before, after or outside of class try and spend 5 INTENTIONAL minutes doing the mobility flow of your choice. You can find these mobility flows posted at the gym! Take a picture for easy access and dont forget to log it daily!
Happy movement!
| Phil | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach J | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach B | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach E | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Brice | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Nick | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Holly | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Rosie | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach C | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 |
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