WOD
 | Mon, May 5 2025 |  |
 Coach J
This month will be upping our workout game to help you prepare for Murph on Memorial Day. If you've been coming to the gym consistently all year then you're already well prepared for it.
If you're not into the Murph movements then today is your day, as we'll focus on improving your fitness with a short, high energy couplet.
See you there! 💪
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| CrossFit 20250505 | Upperbody Strength 20250505 | Mobility May! |
CrossFit 20250505
(Time)
WARM-UP:
200m walk
2 sets:
1:00 row (easy)
10 alternating Samson stretches
10 hamstring kick-ups/leg
10 hollow rocks
10 Superman arch-ups
10 scap push-ups
10 strict hanging knee raises
WOD WARM-UP:
Review rowing
then...
EMOTM x 3mins
Min. 1 | 3-5 toes-to-bars
Min. 2 | 3-5 toes-to-bars
Min. 3 | 5+ toes-to-bars
– Use workout variation
WOD: For time
Rx:
STIMULUS Sub-10:00 for most athletes
25/20-20/16-15/12-10/8-5/4
Calorie row
20-16-12-8-4
Toes-to-bars
MODIFICATIONS:
-Row, modify cals, e.g., 15-12-9-6-3
-Toes-to-bars, modify reps first, e.g., 10-8-6-4-2 then movement, e.g., toes-2-eyes, knees-to-chest, hanging leg raises, or hanging knee raises
STIMULUS NOTES:
Time cap 12:00
Close to a 1:1 balanced time split between rowing and toes-to-bars
Descending rep scheme to allow for high intensity as the workout progresses
COOLDOWN & STRETCHING:
4 sets:
Front-rack carry (100 ft)
– Rest 1:00 between sets
1:00 scorpion stretch/side
1:00 child’s pose stretch
| 100% |  | |  | 0% |
| 1st | 8:32 | Julie A Mon, May 5, 2025 | | 2nd | 8:39 | Erandi Mon, May 5, 2025 | | 3rd | 10:10 | Amelia Mon, May 5, 2025 | | 1st | 10:20 Rx | Brandon Mon, May 5, 2025 | | 2nd | 9:25 | Coach C Mon, May 5, 2025
Joe K Mon, May 5, 2025 | | 3rd | 9:38 | James H Mon, May 5, 2025 |
| Brandon | 10:20 Rx | | | Julie A | 8:32 | M | | Erandi | 8:39 | M | | Gayle | 9:08 | M | | Joe K | 9:25 | V-ups | | Coach C | 9:25 | 10-8-6-4-2 | | James H | 9:38 | Modified reps cals and t2b | | Carlos | 10:05 | M | | Amelia | 10:10 | M | | Jose B | 10:16 | M | | Nick | 10:20 | M | | Derrick | 10:22 | M | | Brice | 12:08 | M |
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Upperbody Strength 20250505
(Check In)
For 5 minutes
-45s moderate row
-10 Banded up and over OR banded pass through
-5 Push up
-Then-
For 45s each
-Scorpion stretch
-Kneeling chest stretch
-Hang from pull up bar
Strength:
Every 1 min for 20 min alternate between
-5 Bench press @ 55-65% 1rm
-5 Double dumbbell bent over row @ heavy weight
Accessory:
2 sets of:
20s on 20s off
Plank
Reverse plank
| 100% | | | | 0% |
| Derrick | Yes | | | Coach C | Yes | | | Carlos | Yes | | | Jose B | Yes | | | Julie A | Yes | | | Coach J | Yes | | | Tricia | Yes | | | Robert | Yes | |
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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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