WOD
 | Wed, Mar 12 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 (6 days ago) |
| CrossFit 20250312 | The Lunge Challenge |
CrossFit 20250312(Time) WARM-UP: 200m walk – Rest :10-15 between movements 30 inchworm + push-ups :30 mountain climbers :30 kettlebell deadlifts :30 inchworm + push-ups :30 mountain climbers :30 Russian kettlebell swings (slow) :30 inchworm + push-ups :30 mountain climbers :30 Russian kettlebell swings (fast) 10 alternating scorpion stretches 10 lying hip crossovers WOD WARM-UP: EMOTM x 6mins 1-3 handstand push-ups or scaled variation WOD: 3 rounds for time Rx: STIMULUS 5:00-9:00 30 Russian KB swings (53/35) 15 handstand push-ups MODIFICATIONS: -KB swings, modify weight & reps, e.g. 25, 20 -HSPUs, modify reps first then movement, e.g., box, stink-bug, or DB strict press STIMULUS NOTES: Time cap 11:00 Kettlebell swings in :90 or less and 1-2 sets Handstand push-ups in 1:00-1:15 and 1-2 sets Volume should be something can complete in an unbroken set AFTER-WOD SKILL WORK: Accumulate 10 kb Turkish getups/arm STRETCHING: 1:00 banded shoulder stretch/arm
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