WOD
 | Thu, Apr 10 2025 |  |
| CrossFit 20250410 | Train with Chase D2 | STAY HYDRATED |
CrossFit 20250410
(Time)
WARM-UP:
200m walk
:20 single-unders
10 alternating hamstring scoop stretches
10 mountain climbers
:20 single-unders
200m run, slow
10 walking lunges
5 scap pull-ups
:20 single-unders
200m run, faster
SKILL/STRENGTH: EMOTM x 5mins
:20 double-under practice
WOD WARM-UP: Rope climb practice
WOD: For time
Rx:
STIMULUS 14:00-18:00
30 box jumps (30/24)
1600m run
10 rope climbs
MODIFICATIONS:
-Box jumps, modify reps and height
-Run, modify distance to complete in 10:00 or less
-Rope climbs, modify reps and height or movement, e.g., rope lowers
STIMULUS NOTES:
Time cap 10:00
Box jumps in 3:00 or less
Run in 10:00 or less
Rope climbs in 5:00 or less
STRETCHING: 2 sets
1:00 foam roll IT band/leg
1:00 lacrosse ball roll/foot
| 0% |  | |  | 0% |
| Coach E | 16:57 Rx | I think this was my time |
|
Train with Chase D2
(Time)
200m walk
--Then--
-Arm Circles x 10 each direction
-Leg Swings (front to back & side to side) x 10 each leg
-Spiderman Lunges x 5 each side
-Inchworms x 5 reps
--Then--
-Jump Rope x 1:00
-Ring Rows x 10
-PVC Shoulder Pass-Throughs x 10
-Air Squats w/ Pause x 10
WOD: For time
-30 Pull Ups
-60 Push Ups
-100 Air Squats
*Rest 3:00*
-100 Air Squats
-60 Push Ups
-30 Pull Ups
*Vest is optional*
Stretching:
-Chest Opener Stretch 1:00
-Couch Stretch 1:00 per side
-Cat-Cow x 10
| 100% | | | | 0% |
| Coach J | 22:09 Rx | | | Coach E | 31:05 Rx | | | Coach C | 37:45 Rx | | | Tricia | 35:00 | M | | Derrick | 37:45 | M | | Aaron D | 40:00 | M |
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STAY HYDRATED
Apr 7, 2025 - Apr 30, 2025 (24 Days) 
It’s April and it’s getting warmer, plus our focus this month is ENDURANCE. There’s no better time to remind ourselves to stay hydrated!
Everyday this month we are drinking 60oz of water!
Grab your favorite water bottle and let’s get hydrated!!
Congrats to Brandon for winning last months lunge challenge drawing!
| Coach B | 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 | 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 | 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 | 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 | 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 | 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 | 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 | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Tricia | 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 A | 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 | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Anthony V | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 |
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