WOD
 | Tue, Jun 3 2025 |  |
 Coach B
We have a triplet for you today and I think it's going to be a good one - alternating front-rack lunges, bar-facing burpees, and chest-to-bar pull-ups - this is a full body WOD! 💪🏻 See you this afternoon for a fun sweat sesh! 😅
|
| CrossFit 20250603 | 2025 0603 Strength Training | Core Strength Month |
CrossFit 20250603
(Rounds)
Welcome to June! This month, we focus on heavy lifting.
WARM-UP:
200m walk
1:00 row, easy
10 alternating scorpion stretches
:30 plank hold
1:00 row, moderate
10 air squats
5 scap pull-ups
:30 row, faster
10 lunges
:30 mountain climbers
:30 row, fastest
10 front-rack lunges
5 scap pull-ups
:30 rest
SKILL/STRENGTH: Every 2:00 for 5 sets
1 power clean
1 front rack lunge, right leg
1 front rack lunge, left leg
WOD: AMRAP x 10mins
Rx:
STIMULUS 4-7 rounds
10 alternating front-rack lunges (135/95)
10 bar-facing burpees
10 chest-to-bar pull-ups
MODIFICATIONS:
-Lunges, modify weight first then reps to go unbroken
-Burpees, modify reps to keep within time domain, then movement, e.g., burpees or up-downs with a step over the bar or in place
-Pull-ups, modify reps first, e.g, no less than 5, then movement, e.g., kipping pull-ups, jumping chest-to-bar pull-ups, or ring rows
STIMULUS NOTES:
4-7 rounds
Unbroken front-rack lunges
Each round in 2:30 or less
STRETCHING:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
| 0% |  | |  | 0% |
| 1st | 4.16 | Coach E Tue, Jun 3, 2025 | | 2nd | 4.0 | Chloe Tue, Jun 3, 2025
Erandi Tue, Jun 3, 2025 | | 3rd | 3.24 | Rosie Tue, Jun 3, 2025 | | 1st | 4.08 | Coach J Tue, Jun 3, 2025 | | 2nd | 4.0 | Phil Tue, Jun 3, 2025 | | 3rd | 3.08 | Aaron D Tue, Jun 3, 2025 |
| Wake | 4.18 | M | | Coach E | 4.16 | M | | Coach J | 4.08 | M | | Gayle | 4.0 | M | | Phil | 4.0 | M | | Erandi | 4.0 | M | | Chloe | 4.0 | M | | Tracy B | 3.28 | M | | Rosie | 3.24 | M | | Katie A | 3.20 | M | | Kelly | 3.20 | M | | Natalie | 3.13 | M | | Aaron D | 3.08 | M | | Brice | 3.06 | M |
|
2025 0603 Strength Training
(Check In)
Warm-up: 200m walk
3 rounds:
10 small Kip swings
10 kneeling hollow lat push downs
10 arch ups
5x5 - banded Hip-to-Bar Kips (explosive, tight)
4x8 Toes-to-Bar or Kipping Knees-to-Elbows
3x3 Banded Muscle-Ups (light band)
3x5 jump to hollow body push down
| 0% | | | | 0% |
|
Core Strength Month
Jun 1, 2025 - Jun 30, 2025 (30 Days) 
Welcome to June! This month its all about that core strength!
Core work is SO IMPORTANT for building stability, improving performance in WODs and bulletproofing your body from the inside out.
This month your daily task is to either accumulate 2 minutes in a hollow hold OR complete 60 sit ups per day.
Each day focus on either situps or hollow hold, but challenge yourself to do a mixture throughout the month.
Lets get strong!
| 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 | | 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 | | Natalie | 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 | | Tracy L | 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 | | Donna | 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 | | 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 | | 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 | | Will | 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 | | Carlos | 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 | | Julie A | 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 | | Chloe | 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 | | 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 | | Amelia | 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 | | 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 | | 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 | | 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 |
|
