WOD
 | Wed, Jul 2 2025 |  |
 | Gymversary: CFA(1) |
| CrossFit 20250702 | Are you staying hydrated? |
CrossFit 20250702
(Time)
Welcome to July! This month, we’ll focus on high skill with opportunities for advanced gymnastics and weightlifting.
WARM-UP:
200m walk
3 sets:
10 air squats
10 push-ups
10 sit-ups
Bike: 7 sets
:30 bike
:30 rest and adjust bike setup as needed
WOD WARM-UP: 2-3 sets
6 sumo deadlift high pulls
6 push presses
– Build to workout weight
Mini Round: 1 set
5-3-1 reps:
Sumo deadlift high pulls
Push presses
Calorie bike
– Use workout variations
WOD: 21-15-9-21 reps for time
Rx:
STIMULUS 11:00-15:00
Sumo deadlift high pulls (95/65)
Push presses (95/65)
Cal Bike
MODIFICATIONS:
-SDHP & Push presses, modify weight & reps to go unbroken in first set
-Cal Bike, modify reps to complete first set of calories in under 1:30
STIMULUS NOTES:
Time cap 17:00; advanced athletes may go faster
Light load for higher reps
Unbroken first set of push presses and sumo deadlift high pulls with just a short break between each movement
6:00 or less of total time on the bike; first set of calories in under 1:30
STRETCHING:
:30 side plank/side
1:00 foam roll upper back
:30 side plank/side
1:00 foam roll lats/side
:30 side plank/side
| 0% |  | |  | 0% |
| 1st | 13:44 | Chloe Wed, Jul 2, 2025 | | 2nd | 15:33 | Erandi A Wed, Jul 2, 2025 | | 3rd | 16:43 | Rosie Wed, Jul 2, 2025 | | 1st | 11:30 | Joe K Wed, Jul 2, 2025 | | 2nd | 13:16 | Josh Wed, Jul 2, 2025 | | 3rd | 13:17 | Aaron D Wed, Jul 2, 2025 |
| Joe K | 11:30 | M - 75# SDHP, 30# Single Arm Push Press | | Josh | 13:16 | 75# | | Tracy L | 13:17 | M | | Aaron D | 13:17 | 55# | | Chloe | 13:44 | M | | Erandi A | 15:33 | 45# | | Brice | 16:02 | 65# | | Jose B | 16:20 | 55# | | Arica | 16:22 | M | | Carlos | 16:25 | M | | Derrick | 16:35 | M | | Diggity | 16:40 | M | | Rosie | 16:43 | M | | Stephen W | 16:50 | M | | Robert | 17:00 | DNF - time capped | | James H | 17:00 | 75# DNF - time capped | | Holly | 17:00 | DNF - time capped | | Jaya | 17:00 | Time capped | | Cassy | 17:00 | M | | Patrick | 17:00 | M |
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Are you staying hydrated?
Jul 1, 2025 - Jul 31, 2025 (31 Days) 
It HOT OUTSIDE! You're working out REALLY HARD, but....are you drinking your water??
Why does hydration matter?
- Even 1-2% dehydration can reduce strength and endurance
-Hydration helps with muscle recovery, joint lubrication and focus
-Proper water intake helps regulate body temperature, aids digestion and improves skin and sleep
This month make it a DAILY GOAL to drink half of your body weight, in ounces, per day.
Ex: if you weigh 160lbs, your goal is 80oz
You get 1 pt for everyday you reach your goal!
Start early and sip often, you got this athletes!
| 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 31 | | 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 31 | | 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 31 | | 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 31 | | 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 31 | | 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 31 | | Jose B | 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 31 | | 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 31 | | Joe K | 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 31 | | 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 31 |
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