WOD
 | Wed, Mar 19 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 20250319 | 1 Min Max Calories ASSAULT BIKE | The Lunge Challenge |
CrossFit 20250319(Calories) WARM-UP: 200m walk 3 sets with a partner: 1:00 bike or row 1:00 inchworm + push-ups – One starts on the bike or row and the other on the inchworm + push-ups then switch 3 sets: 10 banded pull-aparts 10 banded good mornings 10 ring rows :30 hollow hold – Rest :10 between movements WOD REVIEW & WARM-UP: Rope climbs 1 set: 1 rope climb or variation :30 bike, row, or ski WOD: EMOTM x 12mins Rx: STIMULUS complete as prescribed Min. 1 | 2 rope climbs Min. 2 | :30 bike or row MODIFICATIONS: -Rope climbs, modify reps, height and/or movement that builds skill but doesn't create undue fatigue before BENCHMARK, e.g., 1-rep, 1/2 rope climbs, rope lowers -Bike/Row, modify movement, e.g., shuttle run (25 ft down and back) STIMULUS NOTES: Rope climb and EMOTM to blend skill work and preparation for the bike test Perform a rope climb variation that builds skill but doesn't create undue fatigue before the workout Increase pace on the bike, row to finish at a fast pace on the final set Finish class with a max-effort sprint for 1:00 on the bike BENCHMARK & STRETCHING: For calories 1:00 bike -Put score under 1 Min Max Calories ASSAULT BIKE tab 2:00 saddle stretch 1:00 double-forearm stretch 1:00 seated straddle stretch
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Cardio
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