WOD
 | Tue, Jul 22 2025 |  |
 Coach B
We have a sprint today with kettlebell swings and biking! We're expecting your bike to be an all-out (up to 2:00) since you'll be on it only once and then you'll head back to the kettlebell swings. We'll do some good warm-up prior to your WOD so your shoulders will be nice and warm for the KB swings. 💪🏼 HAPPY GYMVERSERY DIGGITY! 🎉
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 | Gymversary: Diggity(1) |
| CrossFit 20250722 | Strength training with Coach E 2025 0722 | Are you staying hydrated? |
CrossFit 20250722
(Time)
WARM-UP:
200m walk
10 leg swings/leg
10 lateral leg swings/leg
10 over-the-fences/leg
10 alternating Samson lunges
10 inchworms
10 unweighted single-leg deadlifts/leg
7 sets:
:30 bike
:30 rest and adjust bike setup as needed
SKILL/STRENGTH: 3 sets
5 KB windmills/arm
5 KB Turkish get-ups/arm
– Build in load, but only as quality mechanics allow
WOD: For time
Rx:
STIMULUS Sub-8:00
60 KB swings (53/35)
30/25-cal bike
60 KB swings
MODIFICATIONS:
-KB swings, modify weight, reps (40), and/or movement, e.g., Russian
-Bike, modify cals, e.g., 20
STIMULUS NOTES:
Time cap 10:00
Kettlebell swings in 3 sets or less and under 3:00
Bike in 1:30-2:00
Maintain pace through the second kettlebell swing set
STRETCHING:
1:00 lacrosse ball shoulder mash/side
1:00 child’s pose stretch
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| 1st | 6:58 | Coach E Tue, Jul 22, 2025 | | 2nd | 7:03 | Holly Tue, Jul 22, 2025
Amelia Tue, Jul 22, 2025 | | 3rd | 7:37 | Natalie Tue, Jul 22, 2025 | | 1st | 6:00 | Nick Tue, Jul 22, 2025 | | 2nd | 6:07 | Coach C Tue, Jul 22, 2025 | | 3rd | 6:33 | Coach J Tue, Jul 22, 2025 |
| Nick | 6:00 | 35# | | Coach C | 6:07 | 35# | | Coach J | 6:33 | 35# | | Coach E | 6:58 | M | | Amelia | 7:03 | 26# | | Holly | 7:03 | scaled | | Derrick | 7:05 | 35# | | Natalie | 7:37 | 20# | | Brittany | 8:00 | M | | James H | 8:15 | 35# | | Brice | 8:30 | 35# | | Arica | 9:10 | M |
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Strength training with Coach E 2025 0722
(Check In)
Warmup: 200m walk
2 rounds:
:60 wall ball stretch
6 YTAs
20 KB deadbugs
6 rounds:
2 wall walks directly into
:10 nose to wall hold
3 rounds:
10 banded plank walks/direction
3 bridge ups with 5sec pause
4 rounds:
5-7 kick ups
12 shoulder taps
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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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