WOD
 | Sun, Mar 16 2025 |  |
 | 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 |
| Fri, Dec 12, 2025 at 6:00pm Holiday Party |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20250316 | 20240202 Bar Muscle Up Class | The Lunge Challenge |
CrossFit 20250316(Rounds) WARM-UP: 200m walk 30 jumping jacks 10 alternating lunges 30 mountain climbers 10 box step-overs 100m jog 10 dumbbell box step-overs WOD WARM-UP: Mini round 1 set: 200m run 5 double-dumbbell box step-overs – Use 2 dumbbells at workout load WOD: Every 3:00 for 7 rounds Rx: STIMULUS :30+ rest per round 200m run 12 DB box step-overs (35/20) (20/24 in) – Use two dumbbells – Score = completed rounds MODIFICATIONS: -Run, modify distance to finish in 1:00 or less -Box step-overs, modify weight to go unbroken most rounds, move quickly STIMULUS NOTES: Run efforts in 1:00 or less Moderate-to-light load for unbroken dumbbell box step-overs :30+ rest per round COOL-DOWN & STRETCHING: Accumulate: 25 strict pull-ups – Advanced athletes add load 2 sets: :30 foam roll IT band/leg :30 lacrosse ball roll/foot
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