WOD
 | Tue, May 27 2025 |  |
| CrossFit 20250527 | Bar Muscle Up Class 2025 0401 | Mobility May! |
CrossFit 20250527
(Time)
WARM-UP:
200m walk
1 set:
Partner 1 | :45 bike
Partner 2 | :45 PVC pass-throughs
:30 plank hold
1 set:
Partner 1 | :45 bike
Partner 2 | :45 PVC good mornings
:30 single-kettlebell goblet hold (light)
1 set:
Partner 1 | :45 bike
Partner 2 | :45 inchworms
:30 single-kettlebell goblet hold (workout weight)
WOD REVIEW & WARM-UP:
1 set:
:10 single-kettlebell goblet hold
5/4-calorie bike
5 Russian kettlebell swing
– Use workout variations
WOD: Every 5:00 for 5 rounds
Rx:
STIMULUS 2:00-3:00 per round
:30 single-KB goblet hold (70/53)
20/15-cal bike
10 Russian KB swings (70/53)
– Score is the slowest round
MODIFICATIONS:
-Goblet hold, modify weight to go unbroken
-Bike, modify distance to complete in 1:00-1:30, e.g, 15/10, 10/7
-KB, modify weight and reps to complete in :30 or less
STIMULUS NOTES:
2:00-3:00 per round
Unbroken goblet holds
Bike in 1:00-1:30
Unbroken kettlebell swings in :30 or less
STRETCHING:
:30 pigeon stretch/side
1:00 straddle stretch
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| 1st | 3:19 Rx | Erandi Tue, May 27, 2025 | | 2nd | 2:09 | Natalie Tue, May 27, 2025 | | 3rd | 2:20 | Amelia Tue, May 27, 2025 | | 1st | 1:42 Rx | Coach C Tue, May 27, 2025 | | 2nd | 1:55 Rx | Coach J Tue, May 27, 2025 | | 3rd | 2:00 | Edouard Tue, May 27, 2025 |
| Coach C | 1:42 Rx | | | Coach J | 1:55 Rx | | | Erandi | 3:19 Rx | | | Edouard | 2:00 | 62 | | Derrick | 2:05 | 53 | | Natalie | 2:09 | 35 | | Phil | 2:10 | M | | Amelia | 2:20 | 26 | | Julie A | 2:44 | 35 | | Arica | 2:51 | M | | Jose B | 2:52 | 53 | | Robert | 2:52 | M |
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Bar Muscle Up Class 2025 0401
(Check In)
Week 5 day 2
Strength circuit 1:
3 rounds for quality
Max strict pull-ups directly into max kipping pull-ups
Max straight bar dips
-rest 2-3 minutes
Strength circuit 2:
3 rounds
5-8 tempo low bar row (3-5 sec up, 3-5 sec down)
6-8 weighted GHD back extensions (45#/25#)
Midline finisher: reverse Tabata
Hanging L-sit
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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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