WOD
 | Sun, May 18 2025 |  |
| CrossFit 20250518 | Pullup Program 20210831 | Mobility May! |
CrossFit 20250518
(Time)
WARM-UP:
200m walk
400m run
10 jumping jacks
10 alternating Spiderman stretch + reach
10 push-ups to downward dog
10 burpees (slow)
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 alternating scorpion stretches
10 air squats
10 burpees (fast)
WOD REVIEW & WARM-UP:
1 set:
200m run
5 pull-ups
10 air squats
– Use workout variations
WOD: 3 rounds for time
Rx:
STIMULUS 16:00-24:00
800m run
20 pull-ups
60 air squats
MODIFICATIONS:
-Run, modify distance to complete in 4:30 or less
-Pull-ups, modify reps first, e.g., 15, 10 then movement, e.g., strict banded, foot-assisted, sitting
-Air squats, modify reps, e.g., 45, 20
STIMULUS NOTES:
Time cap 26:00
Pull-ups in under 1:30 and 4 sets or less
Air squats in 2:00 or less per round
Each run in less than 4:30
Murph prep
STRETCHING:
200m cooldown walk
:45 foam roll quadricep/leg
:45 foam roll glute-med/side
| 0% |  | |  | 0% |
| 1st | 23:48 Rx | Coach E Sun, May 18, 2025 | | 2nd | 23:08 | Chloe Sun, May 18, 2025 | | 3rd | 23:43 | Rosie Sun, May 18, 2025 | | 1st | 19:27 | Phil Sun, May 18, 2025 | | 2nd | 23:38 | Coach J Sun, May 18, 2025 | | 3rd | 24:00 | Aaron D Sun, May 18, 2025 |
| Coach E | 23:48 Rx | | | Phil | 19:27 | M | | Chloe | 23:08 | M | | Coach J | 23:38 | M w/ vest | | Rosie | 23:43 | M | | Aaron D | 24:00 | M |
|
Pullup Program 20210831
(Check In)
5 MIn Cardio Warmup
3 Rounds
- 30 sec Up & Down Dogs
- 30 sec Relaxed Hang
Strict Pullups
- 2 x 5 Very Easy (50% RPE)
- 5 x 4 Hard (90% RPE)
Strength Builder
- 4 x 10 DB/KB Push Press (heavy)
Accessory: 5 Rounds
- 30 sec Bent Knee Weighted Sunrise
- 3 Stink Bug HSPU (tripod position)
- 7 Diamond Pushups
| 0% | | | | 0% |
|
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 5:53pm
Coach B 9:22pm
