WOD
 | Thu, Jul 31 2025 |  |
 Coach B
Today’s workout is a variation of Event 1 of the 2025 CrossFit Games - it will definitely test your cardio-respiratory endurance and stamina. Don't forget your running shoes today!!! 🏃🏼♀️
Coach J
Thankfully, no swimming. 😬
Coach B
Not THIS time! 🏊🏻♀️
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 | Welcome: Carmille |
| CrossFit 20250731 | Train w Chase 20250731 | Are you staying hydrated? |
CrossFit 20250731
(Time)
WARM-UP:
200m walk
10 arm swings across
10 arm swings overhead
10 torso twists
20 alternating hamstring scoops
20 high knees
20 butt kickers
:30 jumping jacks
:30 up-downs
:30 burpees
WOD WARM-UP: Identify 500m split time as well as strokes per minute on this drill
15 pulls on the rower (easy pace)
15 pulls on the rower at 18-20 strokes-per-minute pace
15 pulls on the rower at 22-24 strokes-per-minute pace
15 pulls on the rower at 26-30+ strokes-per-minute pace
WOD: For time
Rx:
STIMULUS 18:00-25:00
1,600m run
1,000m row
1,600m run
MODIFICATIONS:
-Run & Row, modify distances to complete within time domain
STIMULUS NOTES:
Time cap 27:00
Each run effort in 6:00-10:00 for most
Row in 3:30-5:00 for most
STRETCHING:
1:00 foam roll calves
1:00 standing calf stretch/leg
| 100% |  | |  | 0% |
| Natalie | 22:50 Rx | | | Coach C | 24:55 Rx | | | Kelly | 16:41 | 800/650/800 | | Derrick | 22:30 | 1200/1000/800 |
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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 |
| Coach C | 145 Rx | | | Coach J | 130 Rx | | | Derrick | 95 Rx | | | Jose B | 95 Rx | | | Robert | 95 Rx | | | Tracy L | 85 Rx | |
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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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