WOD
 | Mon, Mar 10 2025 |  |
 | 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 |
| Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20250310 | Upper Body Strength 20250310 | Strict Press Max | The Lunge Challenge |
CrossFit 20250310(Rounds) WARM-UP: 200m walk 3 sets: :30 alternating Spiderman lunges :30 push-ups to downward dog :30 air squats – Hold for :02 before standing 1 set: 10 ring rows 5 pause med-ball squats 10 scap pull-ups 5 med-ball squats 10 kip swings 5 wall-balls, slow 1-3 strict pull-ups, 3-5 kipping pull-ups, or 5 challenging ring rows 10 wall-balls, fast WOD REVIEW & WARM-UP: On a 5:00 clock: Low-ring muscle-up transitions or kipping muscle-ups on high rings – Complete 3-5 sets of 1-3 reps 1 set: 15 wall-ball shots 3 muscle-ups – Use workout variations WOD: AMRAP x 15mins Rx: STIMULUS 7 rounds 3 wall-balls (20/14) 3 ring muscle-ups – Continue to add 3 reps to the wall-ball shots until time expires MODIFICATIONS: -Wall-balls, modify weight & height to maintain sets of 12 or more -Ring muscle-ups, modify reps first, e.g., 1 then movement, e.g., low-ring muscle-up transitions, ring rows STIMULUS NOTES: Advanced athletes may make it to the round of 21 wall-ball shots or further Intermediate athletes should find a pace that enables them to complete muscle-ups without missing, including resting up to 1:00 prior to each attempt Wall-ball shots in sets of 12+ Unbroken muscle-ups in the early rounds STRETCHING: 2 sets :45 alternating scorpion stretch :45 pigeon stretch/leg
|
Misc Barbell
|
|
