WOD
 | Mon, May 12 2025 |  |
| CrossFit 20250512 | Upperbody Strength 20250512 | Mobility May! |
CrossFit 20250512
(Time)
WARM-UP:
200m walk
2 sets:
20 jumping jacks
10 banded pull-aparts
10 push-ups to downward dog
5 elbow-to-insteps/leg
10 air squats
10 reverse lunges
10 scap pull-ups
WOD WARM-UP: 1 set
1 rope climb
6 walking lunges
6 hollow rocks
– Use workout variations
WOD: 7 rounds for time
Rx:
STIMULUS 15:00-22:00
2 rope climbs
20 walking lunges
20 hollow rocks
MODIFICATIONS:
-Rope climbs, modify height then movement, e.g., rope lowers
-Walking lunges, modify reps, e.g., 16, 10, then movement, e.g., reverse lunges or low-box step-ups
-Hollow rocks, modify reps, e.g., 16, 10 then movement, e.g., tuck one or both legs
STIMULUS NOTES:
Time cap 24:00
All rounds in 2:00-3:00
First 4 rounds unbroken
COOL-DOWN & STRETCHING:
Accumulate:
25-75 kettlebell side bends/side
– Use a light load
Accumulate:
1:00 banded shoulder stretch/side
| 100% |  | |  | 0% |
| Brandon | 14:12 Rx | | | James H | 14:59 | 1 rope climb | | Anthony V | 15:10 | M | | Joe K | 15:20 | M | | Coach C | 16:49 | M | | Jose B | 16:59 | M | | Derrick | 17:08 | M | | Madison | 17:58 | M | | Holly | 18:20 | M | | Robert | 19:00 | M | | Brice | 20:59 | M |
|
Upperbody Strength 20250512
(Weight)
30s Any erg
–Then–
-10 Barbell bicep curl
-10 Empty barbell pendlay row (underhand grip)
-10 Bird Dog (5 on each side)
–Then-
For 30-45s each
-Seated hamstring stretch
-Pigeon stretch (each leg)
-Downward dog pose
–Then–
Build up to your first Pendlay row weight using warmup sets of 3-2-1-1-1-1 or more reps.
Focus on keeping the chest lifted and do not allow your legs or your hips to help drive the bar off the floor.
Pendlay row:
Part A -4 sets x 5 reps @ heaviest weight
Part B -4 sets x 5 reps @ 85%-95% of previous weight
For X rounds
3 min AMRAP
-4 Strict pull up
-6 Barbell curl
-8 3 point DB row
*rest 2 min between AMRAP*
| 100% | | | | 0% |
| 1st | 96 Rx | Erandi Mon, May 12, 2025 | | 2nd | 55 Rx | Amelia Mon, May 12, 2025 | | 1st | 135 Rx | Coach J Mon, May 12, 2025 | | 2nd | 105 Rx | Derrick Mon, May 12, 2025 | | 3rd | 75 Rx | Phil Mon, May 12, 2025 |
| Coach J | 135 Rx | | | Derrick | 105 Rx | | | Erandi | 96 Rx | | | Phil | 75 Rx | | | Amelia | 55 Rx | |
|
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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