WOD

Mon, Apr 7 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 20250407Upperbody Strength 20250407STAY HYDRATED

CrossFit 20250407


(Time)
WARM-UP:
200m walk
2 sets:
:20 band pull-aparts
10 push-ups to downward dog
10 alternating elbow-to-instep
10 counterbalance squats
:20 scap pull-ups

WOD WARM-UP: 2 sets
5 front squats
– Build to workout load

Mini Round: 2 sets
4 knees-to-elbows
4 front squats
– Use workout variations

WOD: 21-18-15-12-9 reps for time
Rx:
STIMULUS 12:00-15:00
Knees-to-elbows
Front squats (115/75)

MODIFICATIONS:
*Modify both movements to complete the reps in 2 sets or less per round
*Optional rep schemes: 18-15-12-9-6 or 15-12-9-6-3
-Knees-to-elbows, modify movement, e.g., knees-to-armpits or hanging knee raises

STIMULUS NOTES:
12:00-15:00, advanced athletes may go faster
Knees-to-elbows and front squats each in 2 sets or less per round
Designed to tax and strengthen the midline

COOL-DOWN & STRETCHING:
Beginner: 1:00 foot-assisted dip support on rings or boxes
Intermediate: Accumulate 1:00-2:00
Advanced: Rx’d

Accumulate:
2:00 ring support or scaled variation

1:00 foam roll quads
1:00 couch stretch/side

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1st12:30 L.G. Mon, Apr 7, 2025
1st11:09 Brandon Mon, Apr 7, 2025
2nd14:54 James H Mon, Apr 7, 2025
3rd15:16 Joe K Mon, Apr 7, 2025

Gayle9:33
M
Will9:56
M
Brandon11:09
M
L.G.12:30
M
James H14:54
M
Joe K15:16
M
Brice17:19
M
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)