WOD
 | Mon, Mar 17 2025 |  |
 | 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 (6 days ago) |
| CrossFit 20250317 | Upper Body Strenght 20250317 | The Lunge Challenge |
CrossFit 20250317(Reps) WARM-UP: 200m walk 10 alternating Spiderman lunges 10 push-ups to downward dog 20 alternating downward dog calf pedals 1:00 single-under practice 10 up-downs 10 pike push-ups from the floor :30 single-single-double practice 10 up-downs 10 empty barbell shoulder presses 1:00 double-under practice SKILL/STRENGTH: Every 2:00 for 5 sets 3 thrusters WOD: 3 rounds for reps Rx: STIMULUS See NOTES 1:00 double-unders 1:00 push presses (75/55) 1:00 air squats – No rest between movements MODIFICATIONS: -DU's, modify movement to attempts or single-unders -Push presses, modify to light load for 20+ reps per 1:00 STIMULUS NOTES: 5-100 double-unders 20-40 push presses 20-60 squats No rest between movements; expect :5-:10 for transitions STRETCHING: 1:00 banded shoulder stretch/arm 1:00 table-top stretch
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