Monthly Archives: July 2025

7/2/2025 – WOD

Strength
a) RDL (no bands) – 5×5 @ 75%+ (use straps – heavier than last wk)
b) DB Bench Press – 5×6 (5 Sec eccentric each rep)
—Superset a/b every 4 minutes. Keep plates just off the ground each rep to maintain tension in the posterior chain.

Conditioning
3 RFT
100 Yard One Arm Farmers Carry (heavy!)
15 Burpee T2B
30/25 Cal Row

WOD Notes: Goal is 13-17 minutes. Use a bar that you can reach or just have to jump a little bit for the burpee t2b. The one arm FC should be heavy to where you almost have to put it down before you finish each arm! Recommended weights are 135/70#+. You will walk across to the far curb with your left arm & switch on the way back.  

Assistance
a) GHD Sit-ups – 6×18 (weighted)  -rest 45 Sec between
b) DB Pull-over (1 DB) – 4×10 (heavy)

7/1/2025 – WOD

Strength
a) Push Press – 18 Min to Work up to a Heavy Single!
b) GHR – 4×12 or Hamstring Sliders 4×15 (banded)
—Superset a/b as needed. 18 Min to get this work done.

Conditioning
6 Rounds (interval style)
4 Push Press + 4 Push Jerks (increase every 2 rds)
50 Double Unders
12/10 Cal Bike
—Rest 1 minute after each round

WOD Notes: Goal is 1:15-1:45/Rd. RX = M: 175/185/195#, F: 115/125/135#. The 8th rep should be difficult by the 2nd weight. Start @ 70% of PP. DU sub = 25 DU, 75 singles, 100ft versa, or 40 Sec of DU practice. SPRINT the bike!!

Assistance
a) 25 Sec Russian Twists (weighted) + 25 Sec Hollow Rocks x 6 Sets
b) DB Z-Press – 5×8 (heavy)

REMINDER: Rage Shirt orders for David Bozak are due this Friday (7/4)!!! Show your support for him on his journey to the CrossFit Games next month! Details are on the sign-up sheet (bottom tab)!