WOD
 | Sun, May 11 2025 |  |
| CrossFit 20250511 | Pullup Program 20220628 | Mobility May! |
CrossFit 20250511
(Time)
WARM-UP:
200m walk
10 alternating Spiderman stretches
10 inchworm + push-ups
10 leg swings/leg (front to back)
:30 single-unders
10 good mornings
:30 up-downs
5 single-leg floor taps/leg
3 sets:
:20 double-unders
:10 rest
:20 burpees
:10 rest
SKILL/STRENGTH: 3 sets
50 flutter kicks
25 AbMat sit-ups
WOD WARM-UP: 3 sets
5 deadlifts
– Build to workout weight
WOD: 3 rounds for time
Rx:
STIMULUS 9:00-12:00
21 bar-facing burpees
15 deadlifts (225/155)
90 double-unders
MODIFICATIONS:
-Bar-facing burpees, modify reps first, e.g., 15, 12 then movement, e.g., burpees in place, bar-facing up-downs, or up-downs
-Deadlifts, modify reps, e.g., 12, 9 and/or weight
-Double-unders, modify reps first, e.g., 75, 60, then movement, 1:00-2:00 DU attempts, single-unders
STIMULUS NOTES:
Time cap 14:00
Combining the last 3 days of movement modalities into one workout
A classic triplet using monostructural, gymnastics, and weightlifting in 3 different complimentary movement patterns
Maintain a consistent pace and quick transitions
STRETCHING:
1:00 pigeon pose/leg
| 0% |  | |  | 0% |
| 1st | 10:43 | Coach A Sun, May 11, 2025 | | 2nd | 10:51 | Coach E Sun, May 11, 2025 | | 1st | 9:56 | Joe K Sun, May 11, 2025
Coach J Sun, May 11, 2025 | | 2nd | 11:01 | Nick Sun, May 11, 2025 |
| Coach J | 9:56 | M | | Joe K | 9:56 | M | | Coach A | 10:43 | M | | Coach E | 10:51 | M | | Nick | 11:01 | M |
|
Pullup Program 20220628
(Check In)
Cardio Warmup
3 Rounds
- 10 Band Pullaparts
- 10 Plank Shoulder Taps
- 5 Scapular Pushups
3 Rounds
- 10 Scapular Pullups
- 10 Partial Pullups
- 10 Box Dips
- 20 Straight Arm Banded Lat Pull Down
Handstand Walk Practice
Accessory: 3 Rounds
- 12 Double DB Bicep Curl
- 12 Hollow Rocks
- 12 Pushups
| 0% | | | | 0% |
| Coach J | Yes | | | L.G. | Yes | | | Royce | Yes | | | Joe K | 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 |
|
Phil 5:02pm
Coach B 6:31pm
