CrossFit WODs

Date: Monday, May 19, 2025

Theme: Barbell Cycling and Gymnastics Ladder

Warm-up (10-15 minutes)

5 minutes of light cardio (e.g., Rowing, Air Bike, or Jump Rope)

Dynamic Stretching and Mobility:

PVC Pipe Pass Throughs (10 reps)

Shoulder internal/external rotations with a band (10 reps each direction per arm)

Jumping Jacks (20 reps)

Air Squats (10 reps)

Ring Rows (10 reps, adjust difficulty)

Date: Sunday, May 18, 2025

Theme: Strength and Longer Conditioning

Warm-up (10-15 minutes)

5 minutes of light cardio (e.g., Rower, Ski Erg, or light jog)

Dynamic Stretching and Mobility:

Air Squats (10 reps)

Walking Lunges (10 each leg)

Thoracic Spine Rotations (10 each side)

Banded Shoulder Distraction (1 minute each arm)

Couch Stretch (1 minute each leg)

Date: Saturday, May 17, 2025
Theme: Partner WOD – Work Together!
Warm-up (10-15 minutes)
5 minutes of light partner cardio (e.g., Partners row/bike together for 5 minutes, switching every 30 seconds)
Partner Dynamic Stretching and Mobility:
Partner Assisted PVC Pass Throughs (10 reps)
Mirror Squats (Facing partner, hold hands, squat together – 10 reps)
Partner Wheelbarrow Walk (Walk on hands while partner holds feet – 20 feet each)
Partner Band Pull-Aparts (Use a resistance band, partners pull against each other – 10 reps)

Date: Friday, May 16, 2025
Theme: “Chipper” – Grind Through the Reps

Warm-up (10-15 minutes)
5 minutes of light cardio (e.g., Rower, Ski Erg, or light Jog)
Dynamic Stretching and Mobility:
PVC Pipe Pass Throughs (10 reps)
Good Mornings with PVC Pipe (10 reps)
Walking Lunges with overhead reach (5 each leg)
Thoracic Rotations (10 each side)
Light barbell or PVC pipe muscle cleans (5 reps)

Date: May 13, 2025

Theme: EMOM – Pacing and Consistency

Warm-up (10-15 minutes)

5 minutes of light cardio (e.g., Assault Bike, Ski Erg, or light Jump Rope)

Dynamic Stretching and Mobility:

Shoulder Mobility (e.g., Band pull-aparts, arm circles)

Hip Mobility (e.g., Spiderman stretch, leg swings)

Torso Twists (10 reps each side)

Squat Therapy against a wall or rig (focus on depth and ankle mobility)

Date: May 12, 2025

Theme: Strength and Conditioning – Heavier Lift and Bodyweight

Warm-up (10-15 minutes)

5 minutes of light cardio (e.g., Rowing, Jumping Jacks, or Air Bike)

Dynamic Stretching and Mobility:

Cat-Cow (10 reps)

Bird Dog (10 reps each side)

Walking Lunges with Torso Twist (5 each side)

Pec Stretch on wall or rig (30 seconds each side)

Date: May 9, 2025

Theme: Short, Intense Metcon with Skill Practice

Warm-up (10-15 minutes)

5 minutes of light cardio (e.g., Rowing, Assault Bike, or Jogging in place)

3 Rounds of:

10 PVC Pass Throughs (or Dislocates)

10 Air Squats

10 Push-ups to Downward Dog

10 segundos (each side) Couch Stretch (using a wall or rig)