Tue, Jul 1, 2025 CrossFit
Strength
Overhead Squat
8 sets of 3
Starting at ~ 50%
Strength
Overhead Squat
8 sets of 3
Starting at ~ 50%
WOD
4 rounds of 3:00 Amraps, rest :30 between Amraps
10 Dumbbell Hang Cleans 50/35 x2
30 Double Unders
Int:
10 Dumbbell Hang Cleans 35/20 x2
15-30 Double Unders
Scaled:
10 Dumbbell Hang Cleans 25/15 x2
30 single unders
Today's goal is grip endurance and stamina. Your target is 10-11 rounds.
In this couplet we are working in a 3:00 on :30 off format. This should be seen as a 12:00 amrap with scheduled rest. The DB Cleans may feel heavy for 10, but keep these unbroken. If you want to go heavier today, reduce your reps to 6.
4 rounds of 3:00 Amraps, rest :30 between Amraps
10 Dumbbell Hang Cleans 50/35 x2
30 Double Unders
Int:
10 Dumbbell Hang Cleans 35/20 x2
15-30 Double Unders
Scaled:
10 Dumbbell Hang Cleans 25/15 x2
30 single unders
Today's goal is grip endurance and stamina. Your target is 10-11 rounds.
In this couplet we are working in a 3:00 on :30 off format. This should be seen as a 12:00 amrap with scheduled rest. The DB Cleans may feel heavy for 10, but keep these unbroken. If you want to go heavier today, reduce your reps to 6.
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Tue, Jul 1, 2025 CrossFit
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| M / F | Class | Athlete | Strengt... | WOD 4 r... | ||||
| M | 6:00 AM | Nick G. | 145 | RX | 9+2 | RX | ||
| M | 8:30 AM | Jay S | 65 | S | ||||
| F | 8:30 AM | Kathy K | 42 | S | 10+0 | S | ||
| M | 9:30 AM | Chris B | 145 | RX | 10+0 | INT | ||
| F | 9:30 AM | Carissa | 80 | RX | 10+10 | INT | ||
| F | 9:30 AM | Tracy G | 110 | RX | 11+10 | INT | ||
| F | 9:30 AM | Jorly | 65 | RX | 11+0 | S | ||
| F | 9:30 AM | Claudine | 45 | RX | 6+0 | S | ||
| F | 9:30 AM | Anna L | 135 | RX | 9+3 | S | ||
| F | 12:00 PM | Christine M | 25 | RX | 8+0 | S | ||
| F | 12:00 PM | Emily | 40 | RX | 8+0 | S | ||
| M | 5:00 AM | Big John | 195 | RX | 10+18 | INT | ||
| M | 5:00 AM | Chad L | 145 | RX | 10+10 | INT | ||
| F | 5:00 AM | Elaine B | 47 | S | 13+0 | S | ||
| F | 8:30 AM | Lil Deb | 70 | RX | 10+2 | S | ||
| M | 5:00 AM | Memo | 6+10 | RX | ||||
| M | 5:00 AM | JD | 9+10 | S | ||||
| M | 5:00 AM | Gene | 10+0 | INT | ||||
| M | 5:00 AM | Joe | 7+15 | RX | ||||
| M | 5:00 AM | Garcia | 13+20 | S | ||||
| F | 5:00 AM | Patty | 8+0 | RX | ||||
| M | 6:00 AM | Brendan K | 8+0 | RX | ||||
| M | 6:00 AM | Chris H | 11+0 | S | ||||
| M | 6:00 AM | Aaron | 11+5 | S | ||||
| M | 6:00 AM | Greg P | 10+0 | INT | ||||
| F | 6:00 AM | Pamela C | 10+0 | S | ||||
| M | 6:00 AM | Nathaniel B | 12+4 | S | ||||
| M | 6:00 AM | Nicholas L | 13+2 | S | ||||
| F | 6:00 AM | Laura O | 8+7 | INT | ||||
| F | 9:30 AM | Dani | S | |||||