WOD
 | Mon, Aug 4 2025 |  |
 Coach J
Today is a fast paced workout with push presses and 100m runs. Weight is light to moderate but the rep scheme is ascending, which will add up toward the end.
We will also incorporate GOWOD mobility in the warmup and work on some core stability in the strength portion. Looking forward to seeing everyone there!
|
 | Welcome: Edie |
| CrossFit 20250804 | Upperbody Strength 20250804 | SQUAT CHALLENGE |
CrossFit 20250804
(Time)
Welcome to August! This month, we’ll focus on Olympic lifting with lighter loads and larger sets.
WARM-UP:
200m walk
5 plank to downward dogs
10 banded pull-aparts
10 banded pass-throughs
AMRAP x 6mins
:30 row, bike, or jump
4 inchworm + push-ups
8 air squats
12 up-downs
5 plank to downward dogs
10 banded pull-aparts
10 banded pass-throughs
SKILL/STRENGTH: 3 sets
Single-arm KB overhead walk, right (75 ft)
Single-arm KB overhead walk, left (75 ft)
Rest :30
WOD WARM-UP:
1 set:
10 push presses (empty bar)
100m run
1 set:
8 push presses, heavier
100m run
1 set:
6 push presses, workout load
100m run
WOD: For time
Rx:
STIMULUS 6:00-10:00
1-2-3-4-5-6-7-8-9-10
Push press (125/85)
– Run 100m after each round
MODIFICATIONS:
-Push press, modify weight to moderate first, then reps, e.g., 2-4-6-8-10
STIMULUS NOTES:
Time cap 12:00
Moderate push press load; no more than 2 breaks per set
Runs in under :30
Moderate loading for shoulder and trunk stability accessory work
STRETCHING:
1:00 lat + tricep stretch/arm
| 100% |  | |  | 0% |
| 1st | 9:38 | Cassy Mon, Aug 4, 2025 | | 2nd | 9:40 | Julie A Mon, Aug 4, 2025
Erandi Mon, Aug 4, 2025 | | 3rd | 10:06 | Tracy L Mon, Aug 4, 2025 | | 1st | 7:30 | Joe K Mon, Aug 4, 2025 | | 2nd | 8:50 | Coach C Mon, Aug 4, 2025 | | 3rd | 9:48 | Aaron D Mon, Aug 4, 2025 |
| Joe K | 7:30 | 25# DBs | | Coach C | 8:50 | 95# | | Cassy | 9:38 | 45# | | Erandi | 9:40 | 65# | | Julie A | 9:40 | 55# | | Aaron D | 9:48 | 75# | | Brandon | 10:06 | 95# | | Tracy L | 10:06 | 65# | | Chloe | 10:43 | 55# | | Jose B | 10:56 | 75# | | Derrick | 11:05 | 95# | | Carmille | 11:09 | 45# | | James H | 12:01 | 85# | | Carlos | 12:25 | 75# | | Holly | 13:03 | 65#/55# |
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Upperbody Strength 20250804
(Check In)
For 4 minutes
10 Mountain climber
1 Circle walk on hands
10 Good morning
–Then–
For 30-45s
Banded chest opener
Banded front rack stretch
Banded pull-apart
–Then–
Spend 5-8 minutes building up to your first set using rep counts of 5-3-1-1-1-1 starting at 35% of your 1rm and building to 80-85% of your pause bench press 2rm.
Strength:
A.
Pause bench press
4×2 @ heaviest weight
*Rest 2-3 min between sets
B.
Pause bench press
4×2 @ 85-95% of weight lifted in part A.
*Rest 2-3 min between sets
Amrap in 18 minutes:
-7 Barbell behind the back wrist curl
-7 Finger curls
-30s Plate pinch
-7 Arnold’s press
-7 Alternating dumbbell front raise
-7 Incline dumbbell side raise
-1:30 Min easy bike, row or ski erg between completed rounds.
| 100% | | | | 0% |
| Derrick | Yes | | | Jose B | Yes | | | Robert | Yes | | | Coach J | Yes | |
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SQUAT CHALLENGE
Aug 1, 2025 - Aug 31, 2025 (Individual Goal 1,000) 
August’s challenge is squats!!
For the month of August your goal is to accumulate:
Rx: 1000 squats
Rx2: 800 squats
Rx3: 600 squats
You have the WHOLE month to accumulate your goal, but it’s highly recommended to do the same amount each day!
While you are doing your squats be sure to keep in mind good form and squatting below parallel everytime!
Stay strong athletes 💪🏽
| Amelia | | | Donna | | | Holly | | | Cassy | | | Derrick | | | Coach J | | | Nick | | | Coach E | | | Chloe | | | Coach C | | | Tracy L | | | Jose B | | | Phil | |
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