WOD

Wed, May 21 2025

Mon, May 26, 2025 at 10:00am Memorial Day Murph

Fri, Jul 4, 2025 at 10:00am July 4 BBQ @ Sparks Marina

Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip

Fri, Dec 12, 2025 at 6:00pm Holiday Party

Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS!

CrossFit 20250521

Mobility May!

CrossFit 20250521

(Reps)
WARM-UP:
200m walk
3 sets:
30 plate hops
20 mountain climbers
10 plate ground-to-overheads

2 sets:
10 scap push-ups
10 scap pull-ups
15 band pull-aparts

SKILL/STRENGTH: Accumulate
3:00 hanging L-sit

WOD: 5 x 2:00 rounds
Rx:
STIMULUS 1-10+ reps per round
6 shuttle runs
Max bar muscle-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back

MODIFICATIONS:
-Shuttle runs, modify reps, e.g., 4 to complete in 1:00 or less
-Bar muscle-ups, modify movement, e.g., jumping bar muscle-ups or jumping chest-to-bar pull-ups

STIMULUS NOTES:
Shuttle runs in 1:00 or less each round
1:00+ for bar muscle-ups; 1-10+ reps per round
Opportunity for intermediate athletes to practice muscle-ups in a workout and beginners to work on higher skills

STRETCHING:
200m recovery walk
1:00 Samson stretch/leg

1^st	27	Holly Wed, May 21, 2025
2^nd	15	Julie A Wed, May 21, 2025
1^st	95	Phil Wed, May 21, 2025
2^nd	51	Joe K Wed, May 21, 2025

Phil	95	M
Joe K	51	Single arm jumping pull-ups
Holly	27	Jumping muscle ups
Katie A	20	M
Julie A	15	M
Gayle	6	M
Josh	0	Attempts