WOD
 | Tue, May 20 2025 |  |
 Coach B
Today we have a fun couplet - two movements that will fill everyone's cup - we have a lift and gymnastics! Deadlift and handstand push-ups are the name of the game today. I'm looking forward to seeing everyone work hard! 💪🏻
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| CrossFit 20250520 | Strength Training w Coach E 2025 0520 | Mobility May! |
CrossFit 20250520
(Time)
WARM-UP:
200m walk
2 sets:
10 alternating Spiderman stretches
10 banded good mornings
10 ATY raises
2 sets:
:30 jumping jacks
:30 push-ups
:30 alternating single-leg toe touches
:30 feet elevated shoulder taps
SKILL/STRENGTH: 3-5 sets
5 deadlifts
– Build to workout weight or slightly heavier
WOD: 10-9-8-7-6-5-4-3-2-1 reps for time
Rx:
STIMULUS 6:00-12:00
Deadlifts (225/155)
Handstand push-ups
MODIFICATIONS:
Modify rep scheme, e.g., 8-7-6-5-4-3-2-1
Deadlifts, modify weight to moderate allowing unbroken sets
HSPUs, modify movement ROM up to 45+ plate, box, stink bugs, or DB strict press
STIMULUS NOTES:
6:00-12:00 for most; closer to 4:00 for advanced athletes
Time cap 14:00
Unbroken deadlifts
Moderately heavy barbell loading
Handstand push-ups in 1-2 sets
STRETCHING:
1:00 elbow-to-instep/leg
1:00 scorpion stretch/side
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| 1st | 5:29 | Julie A Tue, May 20, 2025 | | 2nd | 5:30 | Erandi Tue, May 20, 2025 | | 3rd | 7:09 | Amelia Tue, May 20, 2025 | | 1st | 6:41 | Coach J Tue, May 20, 2025 | | 2nd | 7:03 | Perry Tue, May 20, 2025 | | 3rd | 7:12 | Diggity Tue, May 20, 2025 |
| Julie A | 5:29 | M | | Erandi | 5:30 | M | | Coach J | 6:41 | M | | Perry | 7:03 | M | | Amelia | 7:09 | M | | Diggity | 7:12 | M | | Derrick | 7:45 | M | | Natalie | 7:47 | M | | Kelly | 7:54 | M | | Rosie | 8:27 | M | | Aaron D | 8:27 | M | | Chloe | 9:55 | M | | Coach E | 10:19 | Rx @ 125# | | Joey P | 11:54 | Rx @ 185# | | Edouard | 12:00 | ? |
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Strength Training w Coach E 2025 0520
(Check In)
Warmup: 200m walk
3 rounds:
5 scap pull-ups
5 banded lat pull downs
5 BMU start practice
4x4 reps: Explosive chest to bar pull-ups (fast pull, max height)
4x3 reps: weighted pull-ups (60% of 1RM)
3x3: negative muscle ups (5-7 sec descent)
3x30sec: hollow hold
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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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