WOD
 | Mon, Jul 28 2025 |  |
 Coach J
Got a fast upper body stamina workout today which includes strict presses at a moderate-to-heavy load. We'll spend some time working on a heavy strict press before the workout, to ensure proper mechanics with the heavier load.
Also note, we'll be folding in some warmup stretches courtesy of GOWOD. If you're unsure what GOWOD is, please refer to the email I sent about it yesterday.
Looking forward to pushing the envelope on everyone's mobility this year - The Year Of The Flexible Athlete 😁
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| CrossFit 20250728 | Upperbody Strength 20250728 | Other Results | Are you staying hydrated? |
CrossFit 20250728
(Rounds)
WARM-UP:
200m walk
2 sets:
:30 skipping
:30 alternating plank shoulder taps
10 alternating Spiderman stretches
10 arm swings, across body
10 arm swings, overhead
4 rounds:
:30 jump rope
:30 rest
2 sets:
20 banded pull-aparts
20 banded side steps, right
20 banded side steps, left
SKILL/STRENGTH: On a 10:00 clock
1 shoulder press
– Take the bar from the floor
– Build to a heavy single
WOD: AMRAP x 9mins
Rx:
STIMULUS 7-12 rounds
30 double-unders
3 shoulder presses (135/95)
MODIFICATIONS:
-Double-unders, modify reps first, e.g., 15 then movement, e.g., :45 attempts or single-unders
-Shoulder presses, modify weight to go unbroken
STIMULUS NOTES:
7-12 rounds
Double-unders in :15-:45
Shoulder presses unbroken for most of the workout
High demand on upper-body stamina at a moderate-to-heavy load
STRETCHING:
:45 lacrosse ball shoulder mash/side
1:00 tabletop stretch
| 0% |  | |  | 0% |
| 1st | 15.30 | Cassy Mon, Jul 28, 2025 | | 2nd | 14 | Amelia Mon, Jul 28, 2025 | | 3rd | 12 | Erandi Mon, Jul 28, 2025
Julie A Mon, Jul 28, 2025 | | 1st | 10.17 | Coach C Mon, Jul 28, 2025 | | 2nd | 9.18 | Carlos Mon, Jul 28, 2025 | | 3rd | 9.11 | Derrick Mon, Jul 28, 2025 |
| Cassy | 15.30 | Singles, 35# | | Amelia | 14 | Singles, 55# | | Julie A | 12 | Singles, 55# | | Erandi | 12 | Singles, 75# | | Coach C | 10.17 | Singles, 115# | | Carlos | 9.18 | Singles, 115# | | Derrick | 9.11 | Singles, 95# | | Holly | 6.3 | 45s attempts / 45# | | James H | 6 | 15 DUs / 95# |
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Upperbody Strength 20250728
(Check In)
Warm up: 200m walk
For 3 rounds
1 min easy bike or row
-10 Banded up and over
-10 Big arm circles
-10 Push up
–Then–
For 35s
Doorway chest stretch
Bottom of the dip hold
SPEED bench:
Speed bench press
9 x 3 @ 50% 1rm
*Rest 1 min between sets.
Clang n Bang:
5 Rounds
-5 Barbell curl
-5 Double dumbbell behind the head tricep extension
-5 Seated alternating dumbbell bicep curl
-5 Bent over lateral dumbbell tricep extension
Choose weights today you could perform 3-5 reps over the requested rep range for the workout.
| 0% | | | | 0% |
| Derrick | Yes | 4.21 | | Coach J | Yes | 5.22 | | Phil | Yes | 10.48 | | Robert | Yes | 6.35 | | Natalie | Yes | 7.15 |
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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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