WOD
 | Thu, Jul 24 2025 |  |
 Coach B
Today’s workout is a longer-duration workout that will challenge your endurance and stamina but I think will be a nice break after all the fast and furious WODs we've had. So for this one, suggestion is to start at a moderate pace, and try to sustain it. We have six rounds of a row, hang squat cleans (yay!), and burpees (yay?). See ya soon! HAPPY BIRTHDAY Joe K!!! 🎂 🎉
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 | Happy Birthday: Joe K |
| CrossFit 20250724 | Train w Chase 20250731 | Are you staying hydrated? |
CrossFit 20250724
(Time)
WARM-UP:
200m walk
1:00 row
:30 inchworms
1:00 row
:30 up-downs
1:00 row
:30 burpees
SKILL/STRENGTH: EMOTM x 8mins
1 power clean
2 hang squat cleans
WOD: 6 rounds for time
Rx:
STIMULUS 18:00-24:00
250m row
12 hang squat cleans (95/65)
12 burpees
MODIFICATIONS:
-Row modify distance to complete in :50-1:10
-Hang squat cleans, modify weight to light-to-moderate & reps, e.g, 10
-Burpees, modify reps, e.g., 10, then movement, e.g., up-downs
STIMULUS NOTES:
Time cap 26:00
Each row in :50-1:10
Light-to-moderate hang squat cleans in :45-1:15; 1-2 sets
Burpees in 1:15 or less; continuous movement
STRETCHING: 3 sets
:30 standing straddle stretch
:30 couch stretch/side
| 0% |  | |  | 0% |
| 1st | 21:38 | Coach E Thu, Jul 24, 2025 | | 2nd | 21:53 | Kelly Thu, Jul 24, 2025 | | 3rd | 22:23 | Chloe Thu, Jul 24, 2025 | | 1st | 18:20 | Phil Thu, Jul 24, 2025 | | 2nd | 22:34 | Aaron D Thu, Jul 24, 2025 | | 3rd | 24:00 | Nick Thu, Jul 24, 2025 |
| Phil | 18:20 | M | | Coach E | 21:38 | Rx with 200m row | | Megan L | 21:40 | M | | Kelly | 21:53 | M | | Chloe | 22:23 | M | | Cassy | 22:24 | M | | Aaron D | 22:34 | M | | Brittany | 23:03 | M | | Coach A | 23:30 | M | | Nick | 24:00 | M |
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Train w Chase 20250731
(Weight)
Warm up:
3 rounds (light barbell or empty bar):
-10 jumping jacks
-8 empty bar deadlifts
-6 front squats
-5 push presses
-5 good mornings
2 rounds of:
-5 clean deadlifts
-5 front squats
-5 push jerks
2 rounds:
-3 power cleans
-3 push jerks
-1 clean & jerk every 30 sec for 3 reps at 40-50%
-Then-
-2 singles at 60-70% (target working weight)
WOD: Cali Bear
-1 C&J Every 30 sec for 20 minutes 70%+
Stretching:
-Banded shoulder stretches (1 min each side)
-Barbell quad smash or couch stretch (1 min each side)
-Wrist rolls and forearm stretch
| 100% | | | | 0% |
| 1st | 85 Rx | Tracy L Thu, Jul 31, 2025 | | 1st | 145 Rx | Coach C Thu, Jul 31, 2025 | | 2nd | 130 Rx | Coach J Thu, Jul 31, 2025 | | 3rd | 95 Rx | Robert Thu, Jul 31, 2025
Jose B Thu, Jul 31, 2025
Derrick Thu, Jul 31, 2025 |
| Robert | Yes | | | Matt | 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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Coach B 6:55pm
