WOD
 | Thu, Jul 3 2025 |  |
| CrossFit 20250703 | Train w Chase 20250703 | Other Results | Are you staying hydrated? |
CrossFit 20250703
(Time)
WARM-UP:
200m walk
:10 single-unders
:20 rest
:10 single leg jumps (right)
:20 rest
:10 single leg jumps (left)
:20 rest
:10 running jumps
:20 rest
:10 high jump single-unders
:20 rest
:10 single-single-double
:20 rest
:10 double-unders or attempts
:20 rest
:10 double-unders or attempts
:20 rest
1 set:
1:00 of inchworm + push-ups
:30 Samson stretch/side
SKILL/STRENGTH: 3 sets
Suitcase carry, right (100 ft)
Suitcase carry, left (100 ft)
– Rest as needed
– Athlete’s choice of moderate-to-heavy load
WOD: Every 3:00 x 8 rounds
Rx:
STIMULUS Each interval in under :90
Odd rounds:
15 toes-to-bars
45 double-unders
Even rounds:
45 double-unders
15/12-cal row
– Score is slowest round
MODIFICATIONS:
-Toes-to-bars, modify reps to complete in under :45 then modify to toes-to-eyes, knees-to-elbows, or hanging knee raises
-DUs, modify reps to complete in under :40 then modify to single-unders
-Row, modify cals to complete in under 1:00
STIMULUS NOTES:
8 intervals with a 1:1 work to rest ratio
Each interval in under :90
Unbroken toes-to-bars in 1-3 sets and under :45
Row efforts in under 1:00; sprint pace
Double-unders in under :40 with minimal rest
STRETCHING:
1:00 foam roll calf/leg
1:00 quad roll calf/leg
| 100% |  | |  | 0% |
| Coach J | 1:21 Rx | | | Coach E | 1:34 Rx | | | Perry | 1:20 | M | | Brice | 1:21 | M - knees to elbow, single under | | Arica | 1:25 | M | | Megan L | 1:32 | M | | Cassy | 1:35 | M | | Jose B | 1:54 | M | | Derrick | 1:57 | M |
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Train w Chase 20250703
(Check In)
Warm up:
-200m walk
--Foam Roll 10-15 passes on each bodypart
-Lower back foam roll
-Bicep foam roll and smash
-Glute foam roll
-Hamstring foam roll
-Calf foam roll and achilles foam roll
--Then--
2 Rounds not for time
-10 Walking toe touch
-10 Walking knee hug
-10 Walking lunge
-10 Barbell good morning
Deadlift:
-5 reps @ 50%
-5 reps @ 60%
-5 reps @ 70%
-4 sets x 4 reps @ 80%
Plank:
-3 sets x 45 sec
| 100% | | | | 0% |
| Coach J | Yes | | | Derrick | Yes | | | Jose B | Yes | | | Coach E | Yes | | | Megan L | Yes | | | Amelia | Yes | | | Robert | Yes | | | Coach C | Yes | |
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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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