WOD

Mon, Mar 24 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

Happy Birthday: Jose B

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)

CrossFit 20250324

FRAN

Upperbody Strength 20250324

The Lunge Challenge

CrossFit 20250324

(No Results Tracked)
WARM-UP:
200m walk
30 jumping jacks
20 med-ball air squats
30 skier jacks
20 med-ball strict presses
30 jumping pull-ups (fast up, fast down)
10 ring rows
20 med-ball thrusters
30 med-ball Russian twists
10 ring rows
20 med-ball thrusters

WOD WARM-UP:
2-3 sets:
5 thrusters
– Build to workout load

1 set:
10 thrusters
Rest :30
5-10 pull-ups
– Use workout load and variations

BENCHMARK WOD 'FRAN': 21-15-9 reps for time
Rx:
STIMULUS 2:00-10:00
Thrusters (95/65)
Pull-ups

Rx2 75/55 and/or scaled pull-ups
Rx3 45/35, ring rows
– Put score under 'FRAN' tab

MODIFICATIONS:
-Thrusters, modify weight so can complete the first 21 reps unbroken
-Pull-ups, if volume to high on kipping pull-ups, modify to 15-12-9 or 12-9-6

STIMULUS NOTES:
2:00-10:00
Thrusters in 1-2 sets
Pull-ups in 1-4 sets

COOL-DOWN & STRETCHING:
Accumulate:
3:00 plank hold

1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side