WOD
 | Wed, Apr 2 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 20250402(Time) Welcome to April! This month, we’ll focus on building endurance and stamina. Throughout the month, expect longer-duration workouts to help build endurance and stamina in mono-structural, weightlifting, and gymnastics movements. WARM-UP: 200m walk 10 alternating Spiderman lunges 10 alternating standing quad stretches 200m jog, slow 10 alternating Samson lunges Seated Single-Leg Calf Stretch 200m run, faster WOD REVIEW: Rowing technique WOD: 5 rounds for time Rx: STIMULUS Sub-32:00 total workout time, including rest 500m row 400m run – Rest 3:00 between round MODIFICATIONS: -Row/Run, modify distance to keep rounds as close to 4:00 as possible, e.g., 350/300, 250/200 STIMULUS NOTES: Time cap 34:00 Close to 4:00 per round Faster rounds with a moderate amount of rest COOL-DOWN & STRETCHING: 8 sets: :20 hollow rocks :10 rest :30 lacrosse ball roll bottom of foot/side :30 standing hamstring stretch/side :30 calf stretch/side
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