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 |
| Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Most Recent Benchmark: Max Height Box Jump on Mar 12, 2026 (1 day ago) |
| CrossFit 20250407 | Upperbody Strength 20250407 | STAY 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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