WOD
 | Mon, Jul 28 2025 |  |
| 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 | 14 | Amelia Mon, Jul 28, 2025 | | 2nd | 12 | Erandi A Mon, Jul 28, 2025
Julie A Mon, Jul 28, 2025 | | 3rd | 6.3 | Holly 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 A | 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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