WOD
 | Fri, Mar 21 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 20250321 | The Lunge Challenge |
CrossFit 20250321(Time) WARM-UP: 200m walk 10 leg swings/leg 10 lateral leg swings/leg 10 over-the-fences/leg 10 alternating Samson stretches 5 kettlebell deadlifts 5 Russian kettlebell swings 10 walking lunges (slow) 5 Russian kettlebell swings 5 kettlebell swings 10 walking lunges (fast) 8 kettlebell swings WOD REVIEW & WARM-UP: -Goblet squat -Devils press 1 set: 20 walking lunges 12 kettlebell swings 10 kettlebell goblet squats 6 single-dumbbell devils presses – Use WOD weight – Split work evenly PARTNER WOD FRIDAY!: Rx: STIMULUS 15:00-23:00 5 rounds for time 40 walking lunges 30 KB swings (53/35) 20 KB goblet squats (53/35) 10 single-DB devils presses (50/35) – Split work as desired MODIFICATIONS: -First, modify overall reps to finish movements within intended time domain -Then, modify overall weight to complete sets of 10 or more on the swings and squats and 3 or more on the devils presses -Walking lunges, modify movement, e.g., low-box step-ups STIMULUS NOTES: Time cap 25:00 Lunges in :40-1:20 Kettlebell swings in 1:00-1:30 Goblet squats in :30-1:00 Devils presses in :45-1:30 STRETCHING: 2 sets :45 couch stretch/leg
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