WOD
 | Mon, Apr 21 2025 |  |
| CrossFit 20250421 | CrossFit 20241204 | Upperbody Strength 20250421 | STAY HYDRATED |
CrossFit 20250421
(No Results Tracked)
WARM-UP:
200m walk
1-2 sets:
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Carioca
Skipping (forward/back/height/length)
Shuttle runs
WOD WARM-UP:
1 set:
200m run, slow
:30 alternating hamstring scoops
2 sets:
:30 running position drill per leg
:30 running in place drill
:30 partner falling drill
100m run
2 sets:
200m run
– Rest 1:00 between sets
WOD: Every 5:00 for 5 rounds
Rx:
STIMULUS Each run effort in 2:30 or less
400m run
MODIFICATIONS:
Run, modify distance, e.g., 300 or 200
STIMULUS NOTES:
Each run effort in 2:30 or less
Between a 3:1 and 2:1 work to rest ratio
About 25:00 of total time
COOL-DOWN & STRETCHING:
8 sets:
:20 air squats
:10 rest
:30 lacrosse ball roll bottom of each foot
:30 standing hamstring stretch/side
:30 calf stretch/side
-post results in CrossFit 20241204-
| 0% |  | |  | 0% |
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CrossFit 20241204
(Time)
WARM-UP:
200m walk
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Carioca
Skipping (forward/back/height/length)
Shuttle runs
SKILL/STRENGTH:
200m KB goblet hold carry
WOD WARM-UP: 2 sets
200m run
– Rest 1:00 between sets
WOD: Every 4:00 for 5 sets
Rx:
STIMULUS Run efforts in 2:30 or less through all rounds
400m run
– Score is slowest effort
– Rest with the remaining time
MODIFICATIONS:
-Run, modify distance to something can complete in 2:30 or less, then scale movement, e.g., ruck, row, bike
STIMULUS NOTES:
Run efforts in 2:30 or less through all rounds
:90+ rest every round
STRETCHING:
:30 foam roll calves/side
:30 foam roll quads/side
| 100% | | | | 0% |
| 1st | 1:47 Rx | Coach E Wed, Dec 4, 2024 | | 2nd | 1:58 Rx | Erandi Mon, Apr 21, 2025 | | 3rd | 2:24 | Julie A Wed, Dec 4, 2024 | | 1st | 1:28 Rx | Joey P Mon, Apr 21, 2025 | | 2nd | 1:31 Rx | Joe K Mon, Apr 21, 2025 | | 3rd | 1:38 Rx | Robert Mon, Apr 21, 2025 |
| Joey P | 1:28 Rx | 1:24 fastest | | Joe K | 1:31 Rx | | | Robert | 1:38 Rx | | | Brandon | 1:40 Rx | 1:29 fastest | | Nick | 1:41 Rx | 1:37 fastest | | Will | 1:48 Rx | 1:30 fastest | | Erandi | 1:58 Rx | 1:40 fastest | | Megan L | 2:11 Rx | 1:51 fastest | | Mark | 2:12 Rx | 1:45 fastest | | Brice | 2:26 Rx | 1:48 fastest | | Coach C | 2:40 Rx | 1:31 fastest/achilles injury | | Derrick | 3:01 Rx | 2:20 fastest |
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Upperbody Strength 20250421
(Check In)
200m Walk
3 rounds:
-30s Easy row
-10 Bent over row
-10 Hollow rock
-10 Push up
--Then--
30s each
-Banded front rack stretch (each arm)
-Wrist stretch in each direction
-Hang from the pull up bar with a chin up grip
Strict Press:
2 sets x 5 reps @ 80%
2 sets x 5 reps @ 85%
1 set x 3 reps @ 90%
Clang & Bang:
For 2 rounds
5-7-9-11-13
-Seated incline dumbbell bicep curl
-Double dumbbell behind the head tricep extension
-Barbell bicep curl
-Seated triceps press
| 100% | | | | 0% |
| Robert | Yes | | | Derrick | Yes | | | Coach C | Yes | | | Erandi | Yes | | | Phil | Yes | | | Diggity | Yes | |
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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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Coach E 11:45am
We’ve got a fun repeat running workout today! Check out our instagram and Facebook for some of the benefits of running 🏃♀️. Can you beat your time from last year?
