WOD
 | Tue, Jul 8 2025 |  |
| CrossFit 20250708 | Strength training with coach E 2025 0708 | Are you staying hydrated? |
CrossFit 20250708
(Rounds)
WARM-UP:
200m walk
10 small arm circles forward
10 small arm circles backward
10 big arm circles forward
10 big arm circles backward
10 windmill toe touches
10 air squats
:30 skipping
:30 skipping with high knees
:30 banded pull-aparts to chest
:30 banded pull-aparts to chest, left hand high and right hand low
:30 banded pull-aparts to chest, right hand high and left hand low
:30 banded pull-aparts to waist
:30 band pass throughs
:30 banded external rotation palms up, hands at waist
:30 banded shoulder press (standing on band)
:30 banded behind the neck press (standing on band)
SKILL/STRENGTH: 1 round:
:30 single-unders
:30 rest
:30 single-leg single-unders
:30 rest
:30 single-leg single-unders
:30 rest
:30 running step single-unders
:30 rest
:30 running step single-unders
:30 rest
:30 running step single-unders
:30 rest
WOD: AMRAP x 15mins
Rx:
STIMULUS 7+ rounds
10 push-ups
20 AbMat sit-ups
30 single-unders
MODIFICATIONS:
-Push-ups, modify reps first, e.g., 8, 5, then movement, e.g., knees or hands elevated
-AbMat sit-ups, modify reps, e.g., 15, 10
-Single-unders, modify reps, e.g., 20, 15
STIMULUS NOTES:
7+ rounds
1 round every :90-2:00
This workout combines 3 low-skill movements, which should allow for a fast pace
STRETCHING: 2 sets
1:00 pec stretch
1:00 calf stretch/leg
1:00 bar hang
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| 1st | 8.30 Rx | Coach E Tue, Jul 8, 2025 | | 2nd | 9.07 | Amelia Tue, Jul 8, 2025 | | 3rd | 8.13 | Chloe Tue, Jul 8, 2025 | | 1st | 11.52 Rx | Coach J Tue, Jul 8, 2025 | | 2nd | 7.23 Rx | Brice Tue, Jul 8, 2025 | | 3rd | 7.19 Rx | Aaron D Tue, Jul 8, 2025 |
| Coach J | 11.52 Rx | | | Coach E | 8.30 Rx | | | Sheridan | 8.13 Rx | | | Brice | 7.23 Rx | | | Aaron D | 7.19 Rx | | | Amelia | 9.07 | M | | Tracy L | 9 | M | | Chloe | 8.13 | M | | Natalie | 8.09 | M | | Edouard | 8 | M | | Jose B | 7.19 | M | | Arica | 7.18 | M | | Derrick | 7.09 | M | | Phil | 6.18 | M |
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Strength training with coach E 2025 0708
(Check In)
200m walk
Warmup: 3 rounds
-10 banded plank walk steps each direction
-3 bridge ups with 5 sec pause
3 rounds:
8 handstand kick ups
20 shoulder taps
3 rounds:
:20 extended plank
10 single arm scap push-ups (knees)
4 rounds:
3 wall walks
25ft KB overhead carry
:30 hollow hold
:15 arch hold
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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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