WOD
 | Sun, Mar 30 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 (7 days ago) |
| CrossFit 20250330 | Pullup Program 20210413 | The Lunge Challenge |
CrossFit 20250330(Calories) WARM-UP: 200m walk 2 sets: 1:00 row (bike or shuttle runs) 20 mountain climbers 10 air squats Med-ball 10 back-to-back twist passes 10 granny tosses 10 chest passes 10 side tosses, right 10 side tosses, left 10 roll passes 10 squat throws WOD REVIEW & WARM-UP: 1 set 10 wall-balls :30 row – Use workout variations WOD: Every 2:00 for 8 rounds Rx: STIMULUS 20+ calories per round 15 wall-balls (20/14) Max-cal row – Rest 2:00 between rounds – Score is total calories MODIFICATIONS: -Wall-balls, modify reps first, e.g., 12, 6, then weight, then height -Row, may substitute bike, or shuttle runs STIMULUS NOTES: 1:00+ for row calories per round Advanced athletes should push to hold 20+ calories per round; intermediate and beginner athletes should start at a pace they can easily maintain and gradually try to increase the pace as able Unbroken wall-balls without excessive straining COOLDOWN & STRETCHING: EMOTM x 6mins :30 ring support hold 2 sets: :30 alternating scorpion stretch :30 pigeon stretch/leg
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