WOD
 | Mon, Mar 31 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 20250331 | Upperbody Strength 20250331 | The Lunge Challenge |
CrossFit 20250331(Rounds) WARM-UP: 200m walk 20 jumping jacks 20 alternating toy soldiers 10 push-ups with rotation 10 deficit calf raises 20 skier jacks 10 alternating down-dog to lunge 10 alternating box step-overs 10 up-downs 20 mountain climbers 10 pause squats 10 box jump-overs 5 burpees SKILL/STRENGTH: EMOTM x 10mins 2 thrusters – take bar from rack WOD: AMRAP x 12mins Rx: STIMULUS complete the round of 16+ 2 wall-balls (20/14) 2 box jump-overs (24/20) 2 burpees – After every round add 2 reps to each movement MODIFICATIONS: In order to maintain rep scheme... -Wall-balls, modify weight and/or height to allow for mostly unbroken sets -Box, height first, then movement, e.g., step-overs -Burpees, modify movement, e.g., up-downs STIMULUS NOTES: Complete the round of 16+ Light or bodyweight movements that allow for large, fast sets Box jumps should feel easy and fast STRETCHING: 15 reach, roll, and lifts /arm 1:00 couch stretch /leg
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