WOD
 | Thu, May 15 2025 |  |
 | Welcome: Maddisyn |
| CrossFit 20250515 | Train with Chase D7 | Mobility May! |
CrossFit 20250515
(Time)
WARM-UP:
200m walk
On a 7:00 clock:
20 steps walking on the toes
10 front-to-back leg swings/leg
10 PVC pass-throughs
10 PVC good mornings
10 PVC overhead squats to above parallel
:30 single-unders
SKILL/STRENGTH: EMOTM x 5mins
5 hang power snatches
– Practice cycling at a light load
WOD WARM-UP:
3 sets:
:20 running step single-under practice
:20 rest
WOD: 10 rounds for time
Rx:
STIMULUS 6:00-10:00
3 hang power snatches (135/95)
30 running step single-unders
MODIFICATIONS:
-Hang power snatches, modify weight to go unbroken all rounds
-Single-unders, modify reps to finish in under :30
STIMULUS NOTES:
6:00-10:00
Unbroken power snatches
Jump rope in :30 or less each round
Get through the first 5 rounds quickly before slowing down
STRETCHING:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
| 0% |  | |  | 0% |
| Coach E | 6:33 | 75# | | Megan L | 7:02 | 35# | | Katie A | 7:05 | 75# | | Brandon | 7:19 | 95# | | Arica | 7:55 | 35# | | Erandi | 8:36 | 55# | | Rosie | 8:45 | 20# |
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Train with Chase D7
(Check In)
200m walk
--Then--
-Arm Circles x 10 each direction
-Leg Swings (front to back & side to side) x 10 each leg
-Spiderman Lunges x 5 each side
-Inchworms x 5 reps
--Then--
-200m jog
-High knees x 20 sec
-Arm Swings x 10 each way
-Slow Air Squats x 10
WOD:
AMRAP x 30 minutes
*400m Run
2 Rounds:
10 Pull Ups
16 Push Ups
32 Air Squats
*Once you complete the second round of 32 Air Squats, return to the run, adding 100m's and that run will now
become 500m's. Repeat that process until the 30 minutes is up.
*With a vest 20/14lb
Stretching:
-Standing Hamstring Stretch 1:00
-Couch Stretch 1:00 per side
-Deep Breathing x 1:00
| 0% | | | | 0% |
| Coach E | Yes | | | Coach A | Yes | | | Nick | Yes | | | Coach J | Yes | | | Aaron D | Yes | | | Coach C | 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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