WOD
 | Wed, Apr 9 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 (7 days ago) |
| CrossFit 20250409 | STAY HYDRATED |
CrossFit 20250409(Rounds) WARM-UP: 200m walk 10 alternating Spiderman twists 10 good mornings 10 ATY raises (small plates) 10 alternating scorpion stretches 10 banded good mornings 10 ATY raises (increase weight) 2 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, bike or jump 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 10 single-leg toe touches/leg 5-10 ring rows SKILL/STRENGTH: Accumulate 2:00 side plank, right 2:00 side plank, left WOD: AMRAP x 12mins Rx: STIMULUS 6-9 rounds 100-m single-DB suitcase carry (50/70 lb) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm MODIFICATIONS: -Dumbbell, modify weight to go unbroken on carry and push jerks two sets or less on each arm STIMULUS NOTES: 6-9 rounds 1:30-2:00 per round Unbroken suitcase carries in roughly 1:00 each round Moderate-to-heavy push jerks in 2 sets or less per arm each round STRETCHING: 30 reach, roll, and lifts
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