WOD
 | Mon, Apr 14 2025 |  |
| CrossFit 20250414 | Upperbody Strength 20250414 | STAY HYDRATED |
CrossFit 20250414
(Reps)
PARTNER WARM-UP:
200m walk
Partner 1 | :30 jumping jacks
Partner 2 | :30 alternating elbow-to-insteps
Switch
Partner 1 | :30 mountain climbers
Partner 2 | :30 alternating reverse lunges
Switch
Partner 1 | :30 up-downs
Partner 2 | :30 kettlebell good mornings
Switch
Partner 1 | :30 shuttle run
Partner 2 | :30 kettlebell deadlifts
Switch
Partner 1 | :30 shuttle run
Partner 2 | :30 kettlebell swings
SKILL/STRENGTH: 3-5 sets
5 deadlifts
– Build to workout weight
WOD: 5 x 2:00 rounds
Rx:
STIMULUS 10+ shuttle runs per round
10 deadlifts (185/125)
Max shuttle runs
– 1 shuttle run is 25 ft out and back
– Rest 1:00 between rounds
MODIFICATIONS:
-Deadlifts, modify weight to light-to-moderate, something can complete in 2 sets or less and allows for at least 1:00 to perform shuttle runs
STIMULUS NOTES:
Light-to-moderate deadlifts complete in :15-:45 and 2 sets or less each round
10+ shuttle runs per round; continuous movement
STRETCHING: 2 sets
1:00 standing leg swings (front and back)
1:00 sit and reach
| 100% |  | |  | 0% |
| Katie A | 59.5 Rx | | | Brandon | 59 Rx | | | Coach C | 58.5 Rx | | | Joe K | 55 Rx | scaled | | Julie A | 46 Rx | | | Anthony V | 40.5 Rx | | | Carlos | 27 Rx | | | Sheridan | 55 | M | | Brice | 51 | 135# | | Matt | 50 | M | | Madison | 45 | M | | Robert | 42 | 115# | | James H | 42 | 175 | | Arica | 33 | 45# |
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Upperbody Strength 20250414
(Check In)
For 2-3 rounds
1 min easy bike
10 Plank shoulder taps
10 banded strict press
–Then–
For 30-45s each
Hang from pull up bar
Child’s pose
–Then–
Build to your first seated strict press weight using warmup sets of 3-2-1-1-1-1 or more reps.
–
Prior to beginning the workout perform 1-2 rounds of 3-5 reps per movement.
Seated strict press:
5 x 5 @ 80%
*Rest 2-4 min between sets.
3 Rounds
30s Dumbbell bent over reverse fly
Rest 30s
30s Dumbbell front raise
Rest 30s
30s Barbell Supinated Front Raise
Rest 30s
| 0% | | | | 0% |
| Carlos | Yes | 112 | | Julie A | Yes | 119 | | Coach C | Yes | | | Tricia | Yes | 126 | | Phil | Yes | 121 | | Erandi | Yes | 141 | | Coach J | Yes | 166 |
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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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