WOD
 | Thu, Jun 19 2025 |  |
 Coach B
We have another Fast & Furious workout today! In 10:00 we're looking for you to complete toes-to-bar and heavy front squats. 💪🏻 Focus today should be on that heavy load so definitely look at modifying your gymnastics skill to accommodate the weight. See you soon!
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| CrossFit 20250619 | Train w Chase 20250619 | 2025 0603 Strength Training | Core Strength Month |
CrossFit 20250619
(Time)
WARM-UP:
200m walk
2 sets:
:30 jumping jacks
10 scap pull-ups
10 alternating Spiderman twists
10 air squats
5 wall-facing squats
– Stop and hold for :02 after initiating, above parallel, and below parallel
:30 ankle distractions /leg
SKILL/STRENGTH: Every 2:00 for 5 sets
1 squat clean
1 pause front squat
1 front squat
– Build in load as mechanics allow
WOD WARM-UP: 2-3 sets
4 front squats
– Build to starting skill work load
– Rest 1:00 between sets
WOD: For time
Rx:
STIMULUS 5:00-10:00
24-18-12
Toes-to-bars
12-9-6
Front squats (205/135)
MODIFICATIONS:
-Toes-to-bars, modify rep scheme, e.g., 15-12-9 to complete in 4 sets or less then movement, toes-to-eyes, knees-to-elbows, hanging knee raises
-Front squats, modify weight to finish the first round in 3 sets or less and under :90 (moderately-heavy)
STIMULUS NOTES:
Time cap 12:00
Toes-to-bars in 4 sets or less; 24 reps in 2:00 or less
Front squats in 3 sets or less; 12 reps in :90 or less
Descending couplet with heavy loading
STRETCHING:
:30 banded shoulder stretch/side
:45 couch stretch/side
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| 1st | 4:40 | Julie A Thu, Jun 19, 2025 | | 2nd | 4:57 | Tracy L Thu, Jun 19, 2025 | | 3rd | 5:26 | Coach E Thu, Jun 19, 2025 | | 1st | 5:12 | Coach J Thu, Jun 19, 2025 | | 2nd | 6:10 | Nick Thu, Jun 19, 2025 | | 3rd | 6:50 | Carlos Thu, Jun 19, 2025 |
| Julie A | 4:40 | M | | Tracy L | 4:57 | M | | Coach J | 5:12 | Rx @ 95# | | Coach E | 5:26 | M | | Coach A | 5:28 | M | | Nick | 6:10 | M | | Rosie | 6:12 | M | | Kelly | 6:20 | M | | Natalie | 6:23 | M | | Carlos | 6:50 | M | | Jose B | 7:00 | M | | Diggity | 7:11 | M | | Edouard | 8:23 | M |
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Train w Chase 20250619
(Time)
For 5 min
-30s shuttle run 50ft
-10 Air squat
-10 Alternating spiderman stretch
–Then–
For 30-45s each
-Bottom of the squat
-Couch stretch each leg
-Banded or box front rack stretch
–Then–
Warm-up cleans
WOD:
For 10 rounds
-6 Power clean 145/100
-3 burpee pull up
-Run 100m
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2025 0603 Strength Training
(Check In)
Warm-up: 200m walk
3 rounds:
10 small Kip swings
10 kneeling hollow lat push downs
10 arch ups
5x5 - banded Hip-to-Bar Kips (explosive, tight)
4x8 Toes-to-Bar or Kipping Knees-to-Elbows
3x3 Banded Muscle-Ups (light band)
3x5 jump to hollow body push down
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Core Strength Month
Jun 1, 2025 - Jun 30, 2025 (30 Days) 
Welcome to June! This month its all about that core strength!
Core work is SO IMPORTANT for building stability, improving performance in WODs and bulletproofing your body from the inside out.
This month your daily task is to either accumulate 2 minutes in a hollow hold OR complete 60 sit ups per day.
Each day focus on either situps or hollow hold, but challenge yourself to do a mixture throughout the month.
Lets get strong!
| Phil | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Holly | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Natalie | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Tracy L | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Donna | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Brice | 1 2 3 4 5 6 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 J | 1 2 3 4 5 6 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 | 1 2 3 4 5 6 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 | 1 2 3 4 5 6 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 | 1 2 3 4 5 6 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 | 1 2 3 4 5 6 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 | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Amelia | 1 2 3 4 5 6 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 | 1 2 3 4 5 6 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 | 1 2 3 4 5 6 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 | 1 2 3 4 5 6 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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