WOD
 | Sun, Jul 20 2025 |  |
| CrossFit 20250720 | Pullup Program 20210720 | MAX Chin Hang Hold | Are you staying hydrated? |
CrossFit 20250720
(Time)
WARM-UP:
200m walk
10 alternating Spiderman stretches
5 up-downs
10 PVC front squats
10 alternating scorpion stretches
5 burpees
10 PVC shoulder presses
200m run
SKILL/STRENGTH: EMOTM x 8mins
1 clean pull
1 hang power clean
1 thruster
– Build in load, but only as quality mechanics allow
WOD: 3 rounds for time
Rx: 5:00-10:00
STIMULUS
9 hang power cleans (115/75)
12 thrusters
15 lateral burpees over the bar
MODIFICATIONS:
-Hang power cleans, modify weight & reps to light-to-moderate
-Thrusters, modify weight & reps to light-to-moderate
-Burpees, modify reps, e.g., 12 then movement, e.g., up-downs over the bar, burpees in place, or up-downs in place
STIMULUS NOTES:
Time cap 12:00
Light-to-moderate barbell loading
Hang power cleans and thrusters each in 2 sets or less
Each round in 3:00 or less
STRETCHING:
1:00 foam roll upper back
1:00 double-forearm stretch
| 0% |  | |  | 0% |
| Coach J | 8:05 | 65# | | Natalie | 8:07 | M | | Kelly | 8:32 | M |
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Pullup Program 20210720
(No Results Tracked)
Cardio Warmup
3 Rounds
- 30 sec Cat/Cow
- 30 sec Hollow Hold
(rest 60 sec between sets)
2 x 5 Very Easy Strict Pullups
(rest 30 sec between sets)
Max Bent Arm Chin Hold
(record time in other tab)
4 Rounds
- 8 Tempo Barbell Row (1 sec pause/3 sec descent)
- 20 Alt DB Hammer Curls
(rest 60 sec between sets)
5 sets of 30 sec on/30 sec off
- Hollow Band Press-Down
| 0% | | | | 0% |
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MAX Chin Hang Hold
(Max Time, Rx2, Rx3,  Pullups and MUs)
Hold body on pullup bar with chin above bar for maximum length of time.
Record time in seconds
Rx Overhand (pullup) Grip
Rx2 Reverse (chinup) Grip
Rx3 Use a box or bench for toe support (maximize use of the arms while minimizing use of toe/foot)
| 0% | | | | 0% |
| 1st | 30 Rx | Coach E Sun, Jul 20, 2025 | | 2nd | 10 Rx | Coach B Wed, Sep 11, 2019 | | 3rd | 5 Rx | Amelia Sun, Jul 20, 2025 | | 1st | 34 Rx | Coach J Sun, Jul 20, 2025 | | 2nd | 11 Rx | Josh Wed, Sep 11, 2019 | | 3rd | 6 Rx2 | Patrick Sat, May 15, 2021 |
| Coach J | 34 Rx | 1st | | Coach E | 30 Rx | 1st | | Amelia | 5 Rx | 3rd | | L.G. | 30 Rx3 | 4th |
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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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