WOD
 | Mon, May 18 |  |
 | Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck |
 Coach JToday is a longer chipper workout that will challenge your entire body. There are a lot of movements to test every physical and mental muscle in your body. |
| CrossFit 20260518 | Upperbody Strength 20260518 |
CrossFit 20260518(Time) WARM-UP: 200m walk 1:30 row – 5 reps of legs only + 5 reps of leg drive to lean back (arms stay straight) + normal row strokes for the remainder of the 1:30 duration :30 deep squat hold 10 air squats 1:30 row – 5 reps of legs only + 5 reps of leg drive to lean back (arms stay straight) + normal row strokes for the remainder of the 1:30 duration 10 jumping squats WOD MOVEMENT REVIEW & WARM-UP: Pull-up + Deadlift WOD: For time Rx: STIMULUS 12:00-20:00 10 deadlifts (275/185) 20 pull-ups 30 wall-balls (20/14) 40 box jumps (24/20) 1000m row 40 box jumps 30 wall-ball shots 20 pull-ups 10 deadlifts MODIFICATIONS: -Scale overall volume for this workout as needed -Deadlift, modify weight -Pull-up, modify movement, e.g., jumping pull-ups, ring rows -Wall-balls, modify weight and/or height -Box jump, modify height to maintain jumping stimulus -Run, modify distance, e.g., 800m, 500m STIMULUS NOTES: Time cap 22:00 Unbroken deadlifts in :30 or less Pull-ups in 1:30 or less and no more than 4 sets Wall-balls in 2:00 or less and no more than 2 sets Box jumps in 3:00 or less; continuous movement Row in 4:30 or less Try to maintain a consistent pace when going back down the ladder STRETCHING: 1:00 upward dog 10 alternating scorpion stretches 1:00 hamstring stretch/side
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