WOD
 | Mon, May 19 2025 |  |
| CrossFit 20250519 | Upperbody Strength 20250519 | Mobility May! |
CrossFit 20250519
(Rounds)
WARM-UP:
200m walk
:45 bike (easy)
10 alternating scorpion stretches
:45 bike (moderate)
10 push-ups from the knees
:30 bike (moderate-to-fast)
10 single-arm dumbbell shoulder presses/arm – Use a light dumbbell
:30 bike (sprint)
WOD WARM-UP:
1 set:
25m single-dumbbell suitcase carry/arm
1 set:
25m single-dumbbell suitcase carry/arm
12-calorie bike
10 alternating dumbbell snatches
– Use workout variations
WOD: AMRAP x 15min
Rx:
STIMULUS 3+ rounds
100m single-DB suitcase carry (50/35)
20-cal bike
30 alternating DB hang snatches
MODIFICATIONS:
-DBs, modify weight to go unbroken or no more than 1-rest
-Bike, modify cals to complete in 2:00 or less, e.g., 15, 10
-DB hang snatches, modify weight to complete in 1-2 sets and less than :90
STIMULUS NOTES:
3+ rounds
Suitcase carries in :90 or less
Bike calories in 2:00 or less
Dumbbell snatches in 1:30 or less and no more than 2 sets
COOLDOWN & STRETCHING:
EMOTM x 6mins
1 Turkish get-up/arm
– Use a single dumbbell
– Build in load if able
2 sets:
:30 double-forearm stretch
1:00 seated pike stretch
| 100% |  | |  | 0% |
| 1st | 3.10 | Amelia Mon, May 19, 2025 | | 2nd | 3.07 | Natalie Mon, May 19, 2025 | | 3rd | 2.28 | Holly Mon, May 19, 2025 | | 1st | 3.26 Rx | Coach C Mon, May 19, 2025 | | 2nd | 3.35 | Brandon Mon, May 19, 2025 | | 3rd | 3.09 | Derrick Mon, May 19, 2025 |
| Coach C | 3.26 Rx | | | Brandon | 3.35 | 40# | | Gayle | 3.14 | M | | Amelia | 3.10 | 12# | | Derrick | 3.09 | 25# | | Natalie | 3.07 | 20# | | Robert | 3 | M | | James H | 2.55 | M | | Holly | 2.28 | M |
|
Upperbody Strength 20250519
(Check In)
For 5 min
15s arm circles forward 15s arm circles backward
10 PVC Pass-throughs OR Banded pass throughs
5 Inchworm to downward dog
–Then–
For 30-45s each
Lat ql stretch (each side)
Hang from pull up bar (reverse grip)
–Then–
Build to your first supinated bent over row weight using warmup reps of 3-2-1-1-1
–Then–
Prior to beginning the workout perform 1-2 rounds of 2-3 reps of each movement building up to workout weights.
Supinated bent over row
5 x 5 @ heaviest weight
*Rest 2-4 min between sets.
For 3 rounds
Amrap 3 min:
-2 Strict chin up
-6 Inside curl (each arm)
-8 Dumbbell side raises
*Rest 2 min between rounds.
Push up py
| 100% | | | | 0% |
| Robert | Yes | | | Derrick | Yes | | | Coach C | Yes | | | Coach J | Yes | | | Erandi | Yes | | | Phil | 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 |
|
