Daily WOD
 | Mon, Jul 7 2025 |  |
 | Happy Birthday: Erika R & Cayla |
| 250707 PRE-WOD SKILL | 250707 AT-HOME WOD | 250707 METCON | 250707 OPTIONAL STRENGTH | 250707 OPTIONAL FREESTANDING HANDSTAND PUSH-UP | Other Results |
250707 PRE-WOD SKILL
(Weight)
Pre-workout
On a 10:00 clock:
Build to a heavy set of 2 touch-and-go cleans
| 1st | 185 Rx | Nidia Mon, Jul 7, 2025 | | 2nd | 160 Rx | McKenzie Mon, Jul 7, 2025 | | 3rd | 140 Rx | Emily S Mon, Jul 7, 2025
Lindsey C Mon, Jul 7, 2025 | | 1st | 295 Rx | Ezra Mon, Jul 7, 2025 | | 2nd | 275 Rx | Jeremy Mon, Jul 7, 2025 | | 3rd | 260 Rx | Caleb Nu Mon, Jul 7, 2025 |
| Ezra | 295 Rx | | | Jeremy | 275 Rx | | | Caleb Nu | 260 Rx | | | Carson C | 245 Rx | | | Willy | 240 Rx | | | Evan B | 235 Rx | | | Cooper T | 225 Rx | | | Tom | 225 Rx | | | John R | 195 Rx | | | Nidia | 185 Rx | | | Jacob L | 175 Rx | | | Thomas B | 175 Rx | | | Gavin | 175 Rx | | | McKenzie | 160 Rx | | | Greg U | 145 Rx | | | Lindsey C | 140 Rx | | | Emily S | 140 Rx | | | Kori | 135 Rx | | | Mari | 135 Rx | | | Jessica T | 135 Rx | | | Kim | 135 Rx | | | Eddie | 135 Rx | | | Dale | 130 Rx | | | Jessica L | 130 Rx | | | Harley | 125 Rx | | | Julia F | 125 Rx | | | Breanna | 125 Rx | | | Erika R | 125 Rx | | | Tyler S | 120 Rx | | | Carlie | 120 Rx | | | Alex D | 115 Rx | | | Aidan | 115 Rx | | | Katie E | 105 Rx | | | Logan A | 105 Rx | | | Kelly P | 105 Rx | | | Taylor B | 105 Rx | | | Lyndsie | 105 Rx | | | Megan S | 100 Rx | | | Sarah Y | 100 Rx | | | Diane | 100 Rx | | | Dana F | 100 Rx | | | Cecy | 100 Rx | | | Adam | 95 Rx | | | Kristen | 95 Rx | | | Veronica | 95 Rx | | | Deanna | 90 Rx | | | Elizabeth | 75 Rx | | | Alice | 55 Rx | | | Pam | 55 Rx | | | Susan | 50 Rx | | | Aniki | 50 Rx | | | Laura B | 50 Rx | | | Gabriela | 45 Rx | | | Melinda | 35 Rx | | | Denisha | 35 Rx | | | Christine | 95 | Bench press | | Alicia | 😀 Rx | |
|
250707 AT-HOME WOD
(Time)
Alternate Workout
At-home option:
5 rounds for time:
300-meter run
10 double-dumbbell power cleans
(35/50 lb)
|
250707 METCON
(Time, Int, Sc)
5 rounds for time:
250/300-m row
5 power cleans (125/185 lb)
Rx2: 200/250-m row; (95/135 lb)
Rx3: 150/200-m row; (35/45 lb)
Intended Stimulus:
-9:00-14:00; potentially faster for advanced athletes.
-Heavy power cleans at a high heart rate; touch-and-go reps or fast singles.
-Push the pace on the rower.
-Interference with the row and clean combination.
| 1st | 8:07 Rx | Emily S Mon, Jul 7, 2025 | | 2nd | 10:40 Rx | McKenzie Mon, Jul 7, 2025 | | 3rd | 11:30 Rx | Lindsey C Mon, Jul 7, 2025 | | 1st | 6:41 Rx | Jeremy Mon, Jul 7, 2025 | | 2nd | 8:35 Rx | Ezra Mon, Jul 7, 2025 | | 3rd | 9:09 Rx | Carson C Mon, Jul 7, 2025 |
| Jeremy | 6:41 Rx | | | Emily S | 8:07 Rx | | | Ezra | 8:35 Rx | | | Carson C | 9:09 Rx | | | Cooper T | 10:31 Rx | | | McKenzie | 10:40 Rx | | | Lindsey C | 11:30 Rx | | | Tom | 11:49 Rx | | | Evan B | 12:14 Rx | | | Caleb Nu | 12:26 Rx | | | Willy | 12:29 Rx | Skiers | | Mari | 7:58 Int | | | John R | 8:04 Int | | | Andrew | 8:07 Int | Bike | | Mike | 8:11 Int | 150 PC, 600M bike | | Gavin | 8:45 Int | | | Erika R | 9:00 Int | | | Julia F | 9:14 Int | | | Jessica L | 9:36 Int | | | Harley | 9:46 Int | 250m / 95lbs | | Katie E | 9:50 Int | 250m/95# | | Carlie | 9:50 Int | 250m & #95 | | Breanna | 9:58 Int | 250m, 95# | | Kori | 10:47 Int | 115# | | Thomas B | 10:48 Int | 135lb | | Jacob L | 12:35 Int | | | Veronica | 65lb Sc | | | Elizabeth | 7:25 Sc | | | Sarah Y | 7:49 Sc | 200m, 75# | | Aidan | 8:05 Sc | 75 | | Megan S | 8:29 Sc | 65# | | Alicia | 8:41 Sc | 600m bike | | Laura B | 8:43 Sc | | | Diane | 8:52 Sc | 600m bike, 65# | | Alex D | 8:52 Sc | 75 | | Kristen | 9:30 Sc | 200m, 75# | | Kim | 9:35 Sc | 250m, 125# | | Pam | 9:46 Sc | | | Kelly P | 9:51 Sc | 85lb | | Lyndsie | 10:05 Sc | 200m 85 | | Adam | 10:09 Sc | 800m bike, 95# | | Greg U | 10:10 Sc | 250m row / 115 pc | | Dale | 10:54 Sc | 300m , 95# | | Cecy | 11:14 Sc | 600m bike, 85# | | Taylor B | 11:16 Sc | 250m 55lb | | Alice | 11:24 Sc | | | Logan A | 11:26 Sc | 300m, 95# | | Susan | 11:45 Sc | | | Denisha | 11:52 Sc | | | Dana F | 12:14 Sc | 600m bike, 85# | | Christine | 8:50 | MOD 250m row, 5 -95# bench press x 5 rnds | | Tyler S | 11:37 | scaled | | Jessica T | 💪🏻 | scaled | | Aniki | 😄 Sc | |
|
250707 OPTIONAL STRENGTH
(Weight)
Clean and jerk
Wave 1:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1
NOTES:
-Welcome to week one of the next 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week, and then in week six, we will test our 1-rep clean and jerk.
-For the percentages, use a recent max or heavy single.
-If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.
-Rest as needed between percentages and waves.
|
250707 OPTIONAL FREESTANDING HANDSTAND PUSH-UP
(Check In)
Spend 20:00-30:00 practicing the following progression:
1) Headstand
2) Headstand with knees to chest
3) Kick to a handstand and hold
4) Kick to a handstand, hold, and lower back to the headstand
5) Multiple freestanding handstand push-ups
NOTES:
-Continue to build confidence in this movement and develop a better understanding of your body in space.
-This is an opportunity to practice complex skills in a low-intensity environment.
-Go as far as you can in the progression and stop where it becomes challenging. Over time, you will progress to the full movement as you develop the skills.
|
