WOD
 | Tue, May 13 2025 |  |
| CrossFit 20250513 | Strength Training w Coach E | Mobility May! |
CrossFit 20250513
(Time)
WARM-UP:
200m walk
6 alternating Spiderman stretches
10 alternating hamstring scoop stretches
20 banded side steps, right
20 banded side steps, left
30 jumping jacks
20 mountain climbers
10 box step-ups (lower box)
10 up-downs
20 alternating jumping lunges
10 box jumps (lower box)
10 burpees
10 box jumps (workout-height box)
6 alternating scorpion stretches
10 alternating hamstring scoop stretches
20 banded side steps, right
20 banded side steps, left
SKILL/STRENGTH: On a 10:00 clock
1 power clean
1 hang power clean
– Build to a heavy set
WOD: 8 rounds for time
Rx:
STIMULUS 7:00-12:00
5 box jumps (30/24)
3 power cleans (185/125)
MODIFICATIONS:
-Box jumps, modify height to maintain jumping stimulus and complete in :45 or less
-Power cleans, modify weight to complete in :45 or less
STIMULUS NOTES:
Time 14:00
Maintain touch-and-go reps or fast singles on the power cleans
Intentional movement interference; low impact due to low volume
1:30 each round
STRETCHING: 2 sets
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
| 100% |  | |  | 0% |
| 1st | 8:29 | Natalie Tue, May 13, 2025 | | 2nd | 9:13 | Rosie Tue, May 13, 2025 | | 1st | 10:29 Rx | Coach C Tue, May 13, 2025 | | 2nd | 8:14 | Derrick Tue, May 13, 2025 | | 3rd | 9:07 | Edouard Tue, May 13, 2025 |
| Coach C | 10:29 Rx | | | Kailey | 7:16 | M | | Derrick | 8:14 | M | | Natalie | 8:29 | M | | Edouard | 9:07 | 125# | | Rosie | 9:13 | M | | Brice | 10:00 | 125# | | Jose B | 10:09 | M |
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Strength Training w Coach E
(Reps)
3 Rounds:
1 minute thoracic foam roll
10 deadbug overhead let downs
6 inverted rows
10 minute EMOM:
1-3 strict c2b
3 rounds:
:45 side plank e/s
8 tricep roll backs
6 chest supported DB rows *heavy*
| 0% | | | | 0% |
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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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