WOD
 | Tue, Mar 18 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 20250318 | Bar Muscle Up Class | The Lunge Challenge |
CrossFit 20250318(Time) WARM-UP: 200m walk 2 sets: 10 banded good mornings 20 banded side steps (moving right) 20 banded side steps (moving left) 2 sets: 5 elbow-to-instep/leg 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 3 sets: :30 row (easy pace) :20 row (moderate pace) :10 row (fast pace) WOD WARM-UP: 2 sets 5-cal row 4 deadlifts 3 hang power cleans – Build in loading across each set – Rest 1:00 between sets WOD: For time Rx: STIMULUS 8:00-15:00; most athletes in 10:00-13:00 5 rounds 18/15-cal row 12 deadlifts (155/105) 9 hang power cleans MODIFICATIONS: -Row, modify cals to complete in 1:20; (may bike, run 200m, or 18 single-dumbbell step-ups (heavy)) -Deadlifts & Cleans, modify weight to moderate to complete in 1-2 sets STIMULUS NOTES: Time cap 17:00 Row efforts in :50-1:20 Deadlifts in :15-:30 and 1-2 sets Hang power cleans in :20-1:00 and 1-2 sets COOLDOWN & STRETCHING: Accumulate: 2:00 weighted plank hold 1:00 standing pike stretch (legs narrow) 1:00 standing pike stretch (legs wide) 1:00 double-forearm stretch
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