WOD
 | Sun, Mar 9 2025 |  |
 | 11:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 14, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 16, 2025 at 11:00am SUNDAY MORNING LIGHTS! |
| Mon, May 26, 2025 at 10:00am Memorial Day Murph |
| Fri, Jul 4, 2025 at 10:00am July 4 BBQ @ Sparks Marina |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250309 | Pullup class 20250309 | The Lunge Challenge |
CrossFit 20250309(Rounds) WARM-UP: 200m walk 3 sets: 5 shuttle runs 5 plank to downward dogs 10 banded pull-aparts 5 push-up + plank reach throughs 10 banded pass-throughs WOD WARM-UP: 2 sets 5 burpees 5 alternating dumbbell snatches 50M double-dumbbell farmers carry – Rest 1:00 between sets – Use workout variations WOD: AMRAP x 20mins Rx: STIMULUS 3-5 rounds 30 burpees 20 alternating DB snatches (50/35) 100m double-DB farmers carry (50/35) MODIFICATIONS: -Burpees, modify reps first then movement, e.g., up-downs -Snatches, modify weight & reps to complete 10 unbroken snatches -Farmers carry, modify weight & distance to complete 50m without a break STIMULUS NOTES: 3-5 rounds for most athletes Burpees in 1:45-3:00 Snatches in :40-1:00 Farmers carry 1:00-2:00 STRETCHING: :45 foam roll quadricep/leg :45 foam roll glute-med/side
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