WOD
 | Sun, May 4 2025 |  |
 | Gymversary: Patrick(4) |
| CrossFit 20250504 | Pullup Program 20210824 | Mobility May! |
CrossFit 20250504
(Time)
WARM-UP:
200m walk
10 alternating Spiderman stretches
10 alternating hamstring scoop stretches
20 banded side steps, right
20 banded side steps, left
400m run (easy pace)
– Perform each movement 25 ft down and back
Bear crawl
Samson lunges
Soldier kicks
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
200m run (moderate pace)
3 rounds:
:30 jump rope
:30 rest
SKILL/STRENGTH: Every 2:00 for 5 sets
5 deadlifts
WOD: 3 rounds for time of
Rx:
STIMULUS 6:00-10:00
50 double-unders
12 deadlifts (225/155)
Right into…
800m run
MODIFICATIONS:
-DU's, modify reps first to complete in 1:00 or less, then movement, double-under attempts in 1:00, single-unders
-Deadlifts, modify weight first to complete 12 reps with sound technique and 1-2 sets in under 1:00, then reps, e.g., 10, 8
-Run, modify distance to complete in 4:00 or less
STIMULUS NOTES:
6:00-10:00
Double-unders in :30-1:00
Deadlifts in :30-1:00 and 1-2 sets
Each round in 2:00 or less with run in 3:00-4:00
STRETCHING: 2 sets
:30 Samson stretch/side
:30 elevated pigeon stretch/side
| 100% |  | |  | 0% |
| Coach E | 9:01 | 125# | | Coach J | 9:02 | 185# | | Dave | 10:10 | M | | Nick | 10:40 | Single/double |
|
Pullup Program 20210824
(Check In)
5 Min Cardio Warmup
3 Sets
- 30 sec Cat/Cow
- 30 sec Hollow Hold
- 30 sec Rest
2 Sets
- 30 sec Active Hang
- 30 sec Bent Over Plate Hold
- 30 sec Rest
2 x 5 Easy Pullups
5 Rounds
- 5 Bent Over Barbell Row (build to heavy set)
- 12 Seated Band Pull-downs
- 8-10 Tough Pushups
Closer: 3 Rounds
- 8 Kip Swings (focus on hollow/arch)
- 8 Handstand Kick-ups (tight core)
| 0% | | | | 0% |
| Coach J | Yes | | | Joe K | Yes | | | Royce | Yes | | | Dave | Yes | | | Joey P | Yes | |
|
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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