WOD
 | Fri, Apr 4 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 JCongratulations to Brandon for winning the March Lunge Challenge prize. And congratulations to ALL the Lunge Challenge participants! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
CrossFit 20250404(Time) WARM-UP: 200m walk Partner... 1:00 row, slow Alternating scorpion stretches :30 row, moderate Alternating standing calf stretches 10 synchronized sit-ups :30 row, fast Good mornings :30 row, fast Inchworms KB SWING REVIEW & WOD WARM-UP: 1 set: :30 row (partner 1) 5 synchro sit-ups 5 kettlebell swings (partner 1) :30 row (partner 2) 5 synchro sit-ups 5 kettlebell swings (partner 2) – While one partner is swinging the kettlebell, the other is hanging from the pull-up bar PARTNER WOD FRIDAY: For time Rx: 16:00-20:00 STIMULUS 100-cal row 50 synchronized sit-ups 100 KB swings (53/35) 50 synchronized sit-ups 100-cal row – While one partner is swinging the kettlebell, the other is hanging from the pull-up bar MODIFICATIONS: -Row, modify cals to complete 5:00 or less (may substitute with bike, run or shuttle runs) -Sit-ups, modify reps, e.g., 40, 30, 25 -KB swings, modify weight to complete 10-15 reps at a time STIMULUS NOTES: Time cap 22:00 Complete each row in close to 5:00 Partners trade off in quick sets Light-to-moderate kettlebell load COOL-DOWN & STRETCHING: 200m single-arm kettlebell overhead walk – Switch arms as needed 1:00 couch stretch/side 1:00 hamstring stretch/side
|
|
|
