WOD
 | Mon, Aug 25 2025 |  |
 Coach J
We have another heavy day with Snatches, but it's not your typical heavy day. We'll be focusing on unbroken sets and dialing in our barbell cycling efficiency.
This aligns with our monthly focus of Olympic lifts with larger sets. We'll spend some time practicing barbell cycling efficiency and the ability to maintain or re-grip the bar in the process.
Looking forward to seeing y'all there!!!
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| CrossFit 20250825 | Upper body strength 20250825 | SQUAT CHALLENGE |
CrossFit 20250825
(Weight)
WARM-UP:
200m walk
2:00 row or bike
10 alternating Spiderman stretches
5 wall-facing squats
10 PVC pass-throughs
5 wall-facing squats
10 PVC behind-the-neck snatch grip presses
5 wall-facing squats
10 PVC around-the-worlds
WOD WARM-UP: 5 sets
1 snatch grip deadlift
1 snatch pull
1 hang snatch
1 below the knee snatch
HEAVY DAY! WOD: For load:
Snatch
10-8-6-4-2
– Each set must be touch-and-go reps
– Lift once every 4:00
MODIFICATIONS:
-Limit loads as needed to maintain unbroken sets with sound mechanics
-Substitute hang snatches
STIMULUS NOTES:
Touch-and-go sets
Start at a moderate weight and build in load each set
Snatches may be completed as a squat or power variation
STRETCHING:
1:00 banded shoulder stretch/arm
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| 1st | 65 Rx | Cassy Mon, Aug 25, 2025 | | 2nd | 40 Rx | Carmille Mon, Aug 25, 2025 | | 3rd | 165 | Holly Mon, Aug 25, 2025 | | 1st | 170 Rx | Joey P Mon, Aug 25, 2025 | | 2nd | 155 Rx | Brandon Mon, Aug 25, 2025 | | 3rd | 145 Rx | Nick Mon, Aug 25, 2025 |
| Joey P | 170 Rx | | | Brandon | 155 Rx | | | Nick | 145 Rx | | | Kyle | 125 Rx | | | James H | 85 Rx | | | Cassy | 65 Rx | | | Carmille | 40 Rx | | | Holly | 165 | Snatch deadlift | | Katie S | 15 | Sets of 5 |
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Upper body strength 20250825
(Check In)
Focus: Back and biceps
Loading: Heavy-light
The goal for loading today should be using weights you can do the full tri set unbroken each round.
You can change out weights for the full 20 min.
For 5 min
Row 30s
5 Ring row OR barbell bent over row
5 Push up
5 Sit up
–
For 30-45s each
Hang from pull up bar
Childs pose
Lat/QL Stretch
–
Build to your first working set in the weighted pull up using warmup reps of 3-2-1-1-1 or more.
Weighted pull up
5 x 3 @ heaviest weight
*Rest 2-3 min between sets.
For 20 min
5 Bent over barbell rows
10 Inside curl (5 each arm)
15 Bent over reverse fly
Rest 1 min between rounds.
PUP
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| Kyle | Yes | | | Robert | Yes | | | Phil | 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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