WOD
 | Thu, May 22 2025 |  |
 Coach B
It's Heavy Day at CrossFit Allure! We'll be working on front squats, if you're having a hard time in that front rack position we'll take extra time to work on the movement. Who's ready to lift heavy today?!
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| CrossFit 20250522 | Train with Chase D8 | Mobility May! |
CrossFit 20250522
(Weight)
WARM-UP:
200m walk
2 sets:
10 monster walk steps, forward
10 monster walk steps, backward
10 banded sumo stance good mornings
3 sets:
6 push-ups
8 alternating Cossack squats
10 dumbbell goblet squats
– Increase dumbbell load for the goblet squats each set
WOD WARM-UP: 3-4 sets
4-8 front squats
– Build to 50-60% of 1-rep-max front squat
– Rest 1:00-2:00 between sets
HEAVY DAY! WOD: For load
Rx:
8-8-8-8-8
Front squat
– Lift once every 4:00
MODIFICATIONS:
-Reduce and limit load to maintain a sound front-rack position
-Increase load only if technique is maintained for all 8 reps
STIMULUS NOTES:
Moderately heavy day relative to each athlete's capacity
Load should be challenging relative to the athlete's strength and experience levels with this movement
Those less comfortable with the front rack position should prioritize improving rack position before adding significant load.
Note Murph Monday to help gauge target loads based on athletes' goals
STRETCHING: 2 sets
1:00 foam roll IT quad/side
1:00 lacrosse ball roll/foot
| 100% |  | |  | 0% |
| 1st | 116 Rx | Coach E Thu, May 22, 2025 | | 2nd | 75 Rx | Chloe Thu, May 22, 2025 | | 3rd | 65 Rx | Natalie Thu, May 22, 2025 | | 1st | 175 Rx | Brandon Thu, May 22, 2025 | | 2nd | 155 Rx | Coach J Thu, May 22, 2025 | | 3rd | 115 Rx | Derrick Thu, May 22, 2025 |
| Brandon | 175 Rx | | | Coach J | 155 Rx | | | Coach E | 116 Rx | | | Derrick | 115 Rx | | | Aaron D | 105 Rx | | | Chloe | 75 Rx | | | Gayle | 70 Rx | | | Megan L | 70 Rx | | | Diggity | 65 Rx | | | Phil | 65 Rx | | | Natalie | 65 Rx | | | Perry | 65 Rx | | | Rosie | 45 Rx | | | Kelly | 45 Rx | | | Arica | 45 Rx | | | L.G. | 15 Rx | DB |
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Train with Chase D8
(Time)
Warm-up:
200m walk
--Then--
-200m jog
-High Knees x 20 sec
-Arm Swings x 10 each way
-Slow Air Squats x 10
-Scapular Pull-Ups x 5
This session today provides you the full exposure to the required volume for Murph, take this session as a good
mental development and physical test.
WOD:
For Time:
-1000m Run
--Then--
10 Rounds:
-5 Pull-Up
-10 Push-Ups
-15 Squats
--Then--
-1000m Run
--Then--
5 Rounds:
-10 Pull-Ups
-20 Push-Ups
-30 Air Squats
--Then--
1000m Run
*With a vest 20/14lb
Stretching:
-Standing Hamstring Stretch 1:00
-Couch Stretch 1:00 per side
-Deep Breathing x 1:00
| 0% | | | | 0% |
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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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