WOD
 | Mon, May 11 |  |
 Coach J
Today’s workout is a fast-paced barbell cycling effort with a moderate run thrown in the middle (enjoy the ☀️).
We will spend time working on barbell cycling. Plan to push there pace on the run today.
Murph is in 2 weeks! Who's ready? 💪
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| CrossFit 20260511 | Upperbody Strength 20260511 |
CrossFit 20260511
(Time)
WARM-UP:
200m walk
20 jumping jacks
5 inchworms
20 jumping jacks
10 alternating Cossack squats
20 jumping jacks
10 barbell good mornings
200m run
20 jumping jacks
10 up-downs over the barbell
20 jumping jacks
10 jumping air squats
200m run
WOD MOVEMENT REVIEW & WARM-UP:
Power clean
On a 10:00 clock:
Work up to a moderate set of 5 power cleans
– Focus on cycle speed, not weight
WOD: For time
Rx:
STIMULUS 10:00-15:00
30 power cleans (155/105)
800m run
30 power cleans
MODIFICATIONS:
-Power cleans, modify reps first, e.g., 15 and weight then movement, e.g., hang power clean
-Run, modify distance
STIMULUS NOTES:
Time cap 17:00
First set of cleans in 3 sets or less with short rest between sets
Go faster than you want to on the run
Send it on the second set of cleans
Spend no more than 5:00 on each part of the workout
STRETCHING:
2 sets:
1:00 hamstring stretch/leg
1:00 forearm stretch
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| 1st | 9:50 | Amelia Mon, May 11, 2026 | | 2nd | 11:08 | Natalie Mon, May 11, 2026 | | 1st | 11:45 Rx | Brandon Mon, May 11, 2026 | | 2nd | 13:16 Rx | Kyle Mon, May 11, 2026 | | 3rd | 10:46 | Coach C Mon, May 11, 2026 |
| Brandon | 11:45 Rx | | | Kyle | 13:16 Rx | | | Amelia | 9:50 | 55# | | Coach C | 10:46 | 126# | | Natalie | 11:08 | 75# | | Josh | 13:06 | 125# | | Juan | 16:20 | 65# |
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Upperbody Strength 20260511
(Check In)
Focus: Chest and triceps.
Loading: Light.
Choose weights within the range provided.
Warm up:
2 rounds:
-45s moderate row/bike
-10 Cuban press
-5 Push up
-5 Dumbbell bent over row
-Then-
For 30-45s each
-Bottom of the dip hold
-Doorway chest stretch
–Then–
Build to your first dumbbell bench press weight using sets of 5-4-3-2-1 or more sets/reps
Dumbbell bench press
-4 x 10 @ heaviest weight.
*Rest 2-4 min between sets.
Clang & Bang:
27-21-18-15-12-9-6-3 of each movement:
-Double Dumbbell fly
-Double Dumbbell tricep kickback
-Single Dumbbell pull over
-Double dumbbell behind the head tricep extensions
*Use between 5lb and 35lb dumbbells or plates for all movements.
Ideally we remain with the same dumbbells for the full workout. You can have different dumbbells depending on the movement.
Be sure you can do at least 15 unbroken reps for each movement.
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| Holly | Yes | | | Kyle | Yes | | | Kathleen | Yes | | | Robert | Yes | | | Aaron D | Yes | | | Chloe | Yes | | | Coach J | Yes | |
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