WOD
 | Thu, Apr 3 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 |
 Coach BWe have a fun one for you today! Some jump roping (YAY!), pull-ups, and thrusters! Yes, I said thrusters. You all love them right? 😃 It's a great day to challenge yourself (you're up for challenge today right?) with 10:00 to work through the first two movements before max thrusters. I can't wait to see you all working hard today! 💪🏻 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250403 | Train with Chase D1 |
CrossFit 20250403(Reps) WARM-UP: 200m walk :20 each of... high knees scap push-ups butt kickers single-unders up-downs plank shoulder taps mountain climbers single-single-double wall slides scap pull-ups wall squat double-unders SKILL/STRENGTH: 4 sets 1-5 strict weighted pull-ups (or scaled version) – Rest 1:30 between sets WOD REVIEW & WARM-UP WOD: On a 10:00 clock Rx: STIMULUS 20-40 total thrusters 250 double-unders 50 chest-to-bar pull-ups Max-reps thrusters (155/105) MODIFICATIONS: -Double-unders, modify reps first, e.g., 150 or no more than 3:00, then movement, attempts in 3:00 or single-unders -Pull-ups, modify to 25 chest-to-bar pull-ups and 25 regular pull-ups, then movement, e.g., challenging ring rows -Thrusters, modify weight to allow for sets of at least 5 reps in a row STIMULUS NOTES: 20-40 total thrusters 6:00 or less on the double-unders and pull-ups combined Use a thruster load and pull-up option that allow for sets of 5+ reps or each STRETCHING: 1:00 elbow-to-instep/side 1:00 banded shoulder stretch/side
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