WOD
 | Mon, Aug 11 2025 |  |
 Coach J
Happy Monday! Today you’ll take on two kinds of cleans along with a 400-meter run for multiple rounds. The focus is on heavier cleans; however, there is a lot of interference between the movements, so beware.
We’ll spend some time warming up with GOWOD, then will work through med-ball cleans before transitioning to barbell cleans.
As long as you can maintain sound mechanics and can fight through the movement interference, then go for a load that’s a little heavier than you want to on the power cleans today.
Stay after for some post-WOD stretching too!
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| CrossFit 20250811 | Upperbody Strength 20250811 | SQUAT CHALLENGE |
CrossFit 20250811
(Time)
WARM-UP:
200m walk
200m run, slow
:30 alternating hamstring scoops
2 sets:
:30 running position drill per leg
:30 running in place drill
:30 partner falling drill
100-meter run
– Practice maintaining a figure-4 body position on each run.
200m run, faster
WOD REVIEW & WARM-UP: 3-4 sets
6 power cleans
– Build to workout weight
– Rest 1:00 between sets
WOD: 3 rounds for time
Rx:
STIMULUS 10:00-15:00
400m run
21 med-ball cleans (30/20)
12 power cleans (155/105)
MODIFICATIONS:
-Run, modify distance to complete in 2:30 or less
-Med-ball cleans, modify weight & reps to complete in 1:30 or less then movement, e.g., hang med-ball cleans, med-ball power cleans, or med-ball front squats
-Power cleans, modify weight & reps to complete in 1:30 or less then movement, e.g., hang power cleans or dumbbell power cleans
STIMULUS NOTES:
10:00-15:00
Heavier than normal med-ball cleans and moderate-to-heavy power cleans
Run efforts in under 2:30
Med-ball cleans and power cleans each in under 1:30
SKILL & STRETCHING:
2 sets:
400m run
– Rest 3:00 between efforts
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
| 0% |  | |  | 0% |
| 1st | 12:21 | Kelly Mon, Aug 11, 2025 | | 2nd | 14:30 | Erandi Mon, Aug 11, 2025 | | 3rd | 14:42 | Julie A Mon, Aug 11, 2025 | | 1st | 13:37 | James H Mon, Aug 11, 2025 | | 2nd | 14:32 | Nick Mon, Aug 11, 2025 | | 3rd | 15:03 | Carlos Mon, Aug 11, 2025 |
| Kelly | 12:21 | M | | James H | 13:37 | 2 rounds | | Erandi | 14:30 | M | | Nick | 14:32 | M | | Julie A | 14:42 | M | | Chloe | 14:58 | M | | Katie S | 15:00 | M | | Carlos | 15:03 | M | | Carmille | 15:09 | M | | Aaron D | 15:24 | M | | Kyle | 15:35 | 20# med ball | | Robert | 16:10 | 2 rounds | | Joe K | DNF | Wrist pain |
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Upperbody Strength 20250811
(Time)
Warmup:
-200m walk
For 3 rounds
-20s Mountain climber
Rest 10s
-20s Kettlebell swing
Rest 10s
-20s Kettlebell bent over row
Rest 10s
--Then--
Supinated bent over row
-4 x 5 @ heaviest weight
*Rest 1-3 min between sets.
Hero WOD Popeye
3 Rounds Without Breaking
-30 Curls (2x25/15 lb)
-30 Strict Presses (2x25/15 lb)
-30 Lateral Raises (2x25/15 lb)
-30 Hammer Curls (2x25/15 lb)
-30 Upright Rows (2x25/15 lb)
-30 Push Presses (2x25/15 lb)
-30 Curls (2x25/15 lb)
1 minute Rest
Stretching:
:30 chest stretch
:30 wrist stretch
:30 foam roll back
| 100% | | | | 0% |
| Coach J | 22:09 | 10# | | Nick | 24:52 | 15# | | Derrick | 30:10 | 12# | | Amelia | 31:41 | 8# | | Jose B | 31:42 | 15 |
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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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