WOD Blog
 | Mon, Jul 14 2025 |  |
 | Happy Birthday: Keith Gr & Nate R |
| CARDIOCON 07-14-25 | WARM UP 07-14-25 | WEIGHTLIFTING 07-14-25 | METCON 07-14-25 |
CARDIOCON 07-14-25 (Reps, Rx2, Rx3) WARM UP Row-1 min Bike-1 min Ski-1 min Box Step Up-1 min Inchworm + Upward Dog-1 min Alt Scorpion-30 secs Downward Dog-30 secs CARDIO EMOM x 25 minutes (5 sets) 1. Row Calories 2. Bike Calories 3. Ski Calories 4. Box Step Up 5. Sit Up (no anchor) Rx-Rx2: 24''/20'' Rx3: 20''/16'', Anchored Sit up MODWOD 1: 20''/16'', Anchored Sit Up MODWOD 2: Plate Step Up, Assisted Sit Up
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WARM UP 07-14-25 (Check In) 20 ON/10 OFF x 8 rounds (2 sets) Bunny Hop Side to Side Hop Single Leg Hop Side 1 Single Leg Hop Side 2 ---- Air Squat-10 reps Tempo Air Squat-5 reps (5/5/1/1)* Barbell Good Morning-15 reps Upward Dog-30 secs Alt Scorpion-10 reps Hip Bridge March-30 secs *5 second descent+5 second pause, 1 second up and pause between reps, coach led) ---- Pause Deadlift-5 reps (pause below knee, then stand) Deadlift-10 reps
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WEIGHTLIFTING 07-14-25 (Weight) 20 Minutes Deadlift OR Sumo Deadlift (pick one for the cycle) 5-5-5-5-5 Buliding from around 65% of max to a solid set for today (2-3 RIR). Focus: RESET each rep. If you don't have back issues, control the eccentric portion versus dropping from the top. Stay tight off the ground.
| 1st | 205 Rx | Aleigh Mon, Jul 14, 2025 | | 2nd | 200 Rx | Jayne Mon, Jul 14, 2025 | | 3rd | 175 Rx | Marnae Mon, Jul 14, 2025 | | 1st | 405 Rx | Colby Mon, Jul 14, 2025 | | 2nd | 365 Rx | Bj Mon, Jul 14, 2025 | | 3rd | 355 Rx | Ethan C Mon, Jul 14, 2025 |
| Diogo S | 315 Rx | | | Justin R | 335 Rx | | | Aleigh | 205 Rx | | | Marnae | 175 Rx | | | Sofia | 110 Rx | | | Hayden P | 225 Rx | 5x5x225 | | Ethan C | 355 Rx | | | Colby | 405 Rx | | | Bj | 365 Rx | | | Jayne | 200 Rx | |
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METCON 07-14-25 (Time, Rx2, Rx3) 2 Rounds For Time: Jump Squat-50 reps* Powerclean-25 reps Toes to Bar-25 reps *Standard is arms extended above head at top of the jump! Goal: Sub 10, CAP 15 minutes Rx: 95/65 Rx2: 75/55, Sub Hanging Leg Raise Rx3: 65/45, Sub KTC, Regular Air Squats MODWOD 1: 45/35, Sub Lying Toes to Bar, Regular Air Squats, 40/20/20 rep scheme MODWOD 2: 15/12 DB pair, Sub Lying Toes to Bar, Regular Air Squats 30/20/20 rep scheme
| 1st | 10:23 Rx | Marnae Mon, Jul 14, 2025 | | 2nd | 14:30 Rx | Jayne Mon, Jul 14, 2025 | | 3rd | 9:48 Rx2 | Sofia Mon, Jul 14, 2025 | | 1st | 9:54 Rx | Ethan C Mon, Jul 14, 2025 | | 2nd | 11:55 Rx | Colby Mon, Jul 14, 2025 | | 3rd | 12:45 Rx | Xavier A Mon, Jul 14, 2025 |
| Diogo S | 14:33 Rx | | | Justin R | 15:00 Rx2 | 178 reps. Toes to bar | | Aleigh | 15:00 Rx3 | | | Marnae | 10:23 Rx | | | Sofia | 9:48 Rx2 | | | Ethan C | 9:54 Rx | | | Colby | 11:55 Rx | | | Xavier A | 12:45 Rx | Exhausted | | Tia N | 14:15 Rx3 | | | Bj | 10:30 Rx2 | Rx weight | | Jayne | 14:30 Rx | |
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