WOD
 | Sun, May 25 2025 |  |
| CrossFit 20250525 | Pullup Program 20210803 | Mobility May! |
CrossFit 20250525
(Time)
WARM-UP:
200m walk
200m jog
10 leg swings/leg
10 lateral leg swings/leg
10 arm swings across
10 arm swings overhead
10 torso twists/direction
10 hand-elevated push-ups
10 box step-ups
10 box jumps, step down
10 box jump-overs
200m run
SKILL/STRENGTH: Every :90 for 6 sets
1 clean pull
1 hang power clean
1 push jerk
WOD: 15-12-9-6-3 reps for time
Rx:
STIMULUS 7:00-14:00
Power cleans (115/75)
Push jerks
Box jump-overs (24/20)
MODIFICATIONS:
-Power cleans & Push jerks, modify weight and reps, e.g., light-to-moderate, 12-9-6-3
-Box jump-overs, modify height and reps, e.g., 20/16, 16/12, 12-9-6-3 then movement, e.g., box step-overs or box step-ups
STIMULUS NOTES:
Time cap 16:00
Light-to-moderate power cleans and push jerks each in no more than 2 sets to start and unbroken by the third round (set of 9)
First round in 3:00 or less
STRETCHING:
1:00 banded shoulder stretch/side
1:00 foam roll calves/side
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| Coach J | 6:33 | M | | Coach B | 9:13 | M | | Nick | 10:47 | 20in box | | Rosie | 13:07 | M |
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Pullup Program 20210803
(Check In)
Cardio Warmup
3 Rounds
- 10 Cat/Cow
- 30 Sec Tuck Hollow
- 10 Hanging Hand-2-Hand Switches
5 Rounds
- 2 x 5 Strict Pullups (easy)
- 2 x 5 Strict Pullups (moderate)
- 1 x 5 Strict Pullups (difficult)
5 Rounds
- 5 Barbell Strict Press
- 10 DB Pull-overs (light)
(rest between sets)
8 Rounds
30 sec on/30 sec off, alternating
- Hollow Hold
- Superman 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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