WOD
 | Mon, Aug 18 2025 |  |
 Coach J
Today's workout builds off the row sprint intervals we did earlier this month by adding an additional lifting component - KB Swings.
5 rounds, with built-in rest means you can go hard each round. The focus will be to use a kettlebell heavier than you typically do. You got this!!!
Happy Gymversary Natalie!!!
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 | Gymversary: Natalie(2) |
| CrossFit 20250818 | Upperbody Strength 20250818 | Bench Press Max | SQUAT CHALLENGE |
CrossFit 20250818
(Reps)
WARM-UP:
200m walk
1 round with a partner:
Partner 1 | :30 row (easy)
Partner 2 | :30 alternating elbow-to-insteps
Switch
Rest :30
Partner 1 | :30 row (moderate)
Partner 2 | :30 alternating reverse lunges
Switch
Rest :30
Partner 1 | :30 row (fast)
Partner 2 | :30 kettlebell good mornings
Switch
Rest :30
Partner 1 | :30 row (fast)
Partner 2 | :30 kettlebell deadlifts
Switch
WOD REVIEW & WARM-UP:
1 set:
20 strokes on the rower
10 kettlebell swings
– Use workout load
WOD: 5 x 3:00 rounds
Rx: 10+ reps/round
STIMULUS
400/500-m row
Max KB swings (53/70 lb)
– Rest 1:00 between rounds
MODIFICATIONS:
-Row, modify distance
-KB swings, modify weight first, then movement, e.g. Russian
STIMULUS NOTES:
Row efforts in 2:30 or less for :30+ for swings
10+ reps/round
COOL-DOWN & STRETCHING:
3 sets:
7 single-arm kettlebell suitcase deadlifts, right
7 single-arm kettlebell suitcase deadlifts, left
– Rest 1:00 between sets
– Athlete’s choice of moderate-to-heavy load
1 set:
1:00 banded good mornings
1:00 cat-cow
| 0% |  | |  | 0% |
| 1st | 123 | Amelia Mon, Aug 18, 2025 | | 2nd | 100 | Tracy L Mon, Aug 18, 2025 | | 3rd | 89 | Holly Mon, Aug 18, 2025 | | 1st | 58 Rx | Brandon Mon, Aug 18, 2025 | | 2nd | 95 | Nick Mon, Aug 18, 2025 | | 3rd | 83 | James H Mon, Aug 18, 2025 |
| Brandon | 58 Rx | | | Amelia | 123 | 35# | | Tracy L | 100 | 35#, bike :( | | Nick | 95 | 53# | | Holly | 89 | Single arm / 18 lbs | | James H | 83 | 53# | | Julie A | 82 | 35# | | Rosie | 81 | 20# | | Cassy | 78 | 25# | | Nicole | 68 | 35# | | Robert | 58 | 35# | | Kelly | 58 | M | | Carlos | 49 | 53# |
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Upperbody Strength 20250818
(Check In)
For 5 minutes
-30s Easy bike
-10 Mountain climber
-7 Push up
-10 Alternating glute bridge
–Then–
For 30-45s
-Banded up and over
-Doorway chest 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 or more reps if needed.
MAX BENCH:
Get a PR
15 minute AMRAP:
-5 Bench press @ 60-70% 1rm
-5 Dumbbell bent over row
-15 Push up
-15 Pull-ups
*Rest 1:30
Stretching:
For 1:30 each
-Hang from pull up bar
-Seated butterfly stretch
-Roll and reach
| 0% | | | | 0% |
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Bench Press Max
(Weight,  Misc Barbell)
Find Your 1 Rep Max Bench Press Weight
| 100% | | | | 0% |
Planned: Mon,Dec8,2025 Wed,Nov12,2025 Mon,Aug18,2025 Mon,Jun23,2025 Mon,Feb24,2025 Tue,Feb4,2025 Mon,Oct7,2024 Tue,May14,2024 Mon,Feb26,2024 Sat,Nov18,2023 Wed,Jun14,2023 Sat,Feb25,2023| 1st | 145 Rx | Nicole Wed, Nov 12, 2025 | | 2nd | 140 Rx | Erandi Wed, Nov 12, 2025 | | 3rd | 130 Rx | Coach E Tue, May 14, 2024 | | 1st | 275 Rx | Nick Mon, Aug 18, 2025 | | 2nd | 265 Rx | Carlos Mon, Jun 23, 2025 | | 3rd | 250 Rx | Joe K Wed, Nov 12, 2025 |
| Nick | 275 Rx | 1st | | Derrick | 196 Rx | | | Coach J | 175 Rx | Shoulder strain | | Jose B | 145 Rx | 14th | | Phil | 130 Rx | |
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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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