WOD

Tue, May 5

Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck

Coach B

Guess what, ya'll! Today, we have a spicy, fast-paced couplet. 🌶️

Your aim today is to complete each round in 3:00 or less but there is some transitioning to manage and you'll want to pace yourself on the box jumps to recover before the next set of bench presses.

So today I will be recommending, you know it, SCALING this WOD!

Coach J

I recommend going lighter than you think you should on the bench press. The volume will catch up with you.

CrossFit 20260505

Strength + Skill 2026 0505

CrossFit 20260505

(Time)
WARM-UP:
200m walk
20 jumping jacks
10 PVC pass-throughs
10 push-ups to downward dog
6 alternating elbow-to-instep
10 air squats
10 PVC shoulder presses
10 PVC around-the-worlds
10 hand-release push-ups
6 alternating active Samson lunges
10 PVC front squats

WOD MOVEMENT REVIEW & WARM-UP:
Box jump + Bench press

5 sets:
5 bench presses
– Build to a heavy set of 5 reps

WOD: 5 rounds for time
Rx:
STIMULUS 8:00-15:00
15 box jumps (30/24)
15 bench presses (135/95)

MODIFICATIONS:
-Box jump, modify height
-Bench press, modify weight

STIMULUS NOTES:
Time cap 17:00
Spicy couplet with explosive gymnastics and moderate-weight, stamina-focused weightlifting
Each round in 3:00 or faster
Bench press loading should allow for 1-2 sets to start, and no more than 3 sets later in the workout

STRETCHING:
1:00 banded shoulder stretch/arm

100%

1^st	8:36	Coach E Tue, May 5, 2026
2^nd	10:55	Natalie Tue, May 5, 2026
3^rd	13:09	Brittany Tue, May 5, 2026
1^st	9:25 Rx	Kyle Tue, May 5, 2026
2^nd	10:27 Rx	Zack R Tue, May 5, 2026
3^rd	9:35	Brice Tue, May 5, 2026

Kyle	9:25 Rx
Zack R	10:27 Rx
Coach E	8:36	65# / 24
Brice	9:35	95 / 20
Edouard	10:25	95 / 30
Phil	10:45	65 / 8
Natalie	10:55	55 / 20
Brittany	13:09	35/25 / 12
Denise B	13:18	40#, 14 inch
Holly	13:23	20 inch, 65#
Rosie	13:28	35 / 12
Robert	16:37	24 inch, 95#