WOD
 | Mon, Jul 7 2025 |  |
 Coach J
Today’s workout is a fun one with rowing and heavy power cleans. It's also a doozy as the rower and power cleans are extremely similar movements. This will test your ability to move heavy weight while out of breath and fatigued. I'm excited for this one. I hope you are too!
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| CrossFit 20250707 | Upperbody Strength 20250707 | Are you staying hydrated? |
CrossFit 20250707
(Time)
WARM-UP:
200m walk
10 arm swings across the body
10 arm swings up and down
10 torso twists
20 alternating hamstring scoops
20 high knees
20 butt kickers
20 jumping jacks
10 up-downs
5 burpees
15 pulls on the rower (easy pace)
15 pulls on the rower (18-20 strokes-per-minute pace)
10 good mornings + jump
15 pulls on the rower (22-24 strokes-per-minute pace)
10 air squats
15 pulls on the rower (26-30+ strokes-per-minute pace)
10 jumping air squats
SKILL/STRENGTH: On a 10:00 clock
Build to a heavy set of 2 touch-and-go cleans
WOD: 5 rounds for time
Rx:
STIMULUS 9:00-14:00; potentially faster for advanced athletes
300/250m row
5 power cleans (185/125)
MODIFICATIONS:
-Row, modify distance to finish in 1:20 or less
-Power cleans, modify weight to moderate-to-heavy with quick singles
STIMULUS NOTES:
Time cap 16:00
Heavy power cleans at a high heart rate; touch-and-go reps or fast singles
Push the pace on the rower
Interference with the row and clean combination
STRETCHING:
200m jog
1:00 hamstring stretch/leg
1:00 forearm stretch/arm
| 0% |  | |  | 0% |
| 1st | 10:51 | Chloe Mon, Jul 7, 2025 | | 2nd | 11:35 | Cassy Mon, Jul 7, 2025 | | 3rd | 11:42 | Rosie Mon, Jul 7, 2025 | | 1st | 10:50 | Aaron D Mon, Jul 7, 2025 | | 2nd | 11:25 | Nick Mon, Jul 7, 2025 | | 3rd | 11:40 | James H Mon, Jul 7, 2025 |
| Jaya | 10:02 | Bike / 95# | | Aaron D | 10:50 | 115# | | Chloe | 10:51 | 75# | | Nick | 11:25 | 155# | | Cassy | 11:35 | 60# | | James H | 11:40 | 115# | | Rosie | 11:42 | M, 45# | | Holly | 12:00 | 65# | | Brice | 12:50 | 145# | | Robert | 13:40 | 95# | | Gayle | 14:17 | 65# |
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Upperbody Strength 20250707
(Check In)
Warmup:
-200m walk
--Then--
3 rounds
-30s bike/row/jump
-10 Mountain climber
-7 Push up
-10 Alternating lunges
–-Then–-
For 30s
-Banded up and over
-Barbell front rack stretch
-Doorway chest stretch
Bench press:
-10 reps @ 35%
-5 reps @ 45%
-4 reps @ 55%
-3 reps @ 60%
-4 sets x MAX reps @ 65%
Clang & Bang: Loading is light
3 Rounds
-8 Bench press
-8 lateral dumbbell raise
THEN
50 Push-ups
THEN
3 Rounds
-8 Dumbbell fly
-8 Double dumbbell bent over row
THEN
-20 Strict pull-up
THEN
3 Rounds
-8 Supinated dumbbell front raise (each arm)
-8 dumbbell curls
Stretching:
Foam roll!
| 0% | | | | 0% |
| Robert | Yes | | | Brice | Yes | | | Amelia | Yes | | | Phil | Yes | | | Erandi | 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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