WOD
 | Sun, Mar 23 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 |
 | Gymversary: Coach J(12) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250323 | Pullup Program 20210406 | The Lunge Challenge |
CrossFit 20250323(Time) WARM-UP: 200m walk 2 sets: 10 banded pull-aparts 5 push-ups to downward dog 10 banded pass-throughs 1 set: 200m run 15 jumping jacks 10 push-ups 15 jumping jacks 20 sit-ups 15 jumping jacks 10 push-ups 15 jumping jacks 200m run WOD REVIEW & WARM-UP: Toes-to-bar 1 set: 200m run 5 push-ups 5 toes-to-bars – Use workout variations WOD: For time Rx: STIMULUS 15:00-23:00; most athletes in 17:00-20:00 2,400m run then… 5 rounds: 15 push-ups 15 toes-to-bars MODIFICATIONS: -Run, modify distance to complete 1-mile in 9:00 or less (may 7000/5200m air bike, 3000/2400m row) -Reduce overall reps to complete each round in 2:00 or less -Push-ups, modify movement, e.g., knees or hand-elevated -Toes-to-bars, modify movement, e.g, toes-to-eyes, knees-to-chest, hanging knee raises, or V-ups STIMULUS NOTES: 15:00-23:00; most athletes in 17:00-20:00 Run in 9:00-14:00 Push-ups in :20-1:00 and 1-4 sets Toes-to-bars in :30-1:00 and 1-3 sets COOL-DOWN & STRETCHING: 3 sets: Max unbroken pull-ups :45 lacrosse ball chest mash/side :45 doorway pec stretch/side
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