WOD

Fri, Apr 11 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

Gymversary: Joe S(2)

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)

CrossFit 20250411

STAY HYDRATED

CrossFit 20250411

(Calories)
WARM-UP:
200m walk
:40 bike, row, or jump
10 PVC pass-throughs
10 PVC overhead squats to above parallel
:40 bike, row, or jump
10 PVC around the worlds
10 PVC overhead squats to below parallel

SKILL/STRENGTH: 3-4 sets
2 power snatches
– Build to workout load

Partner WOD: 30 Minutes for calories
Partner 1: bike or row
Partner 2: Perform 2 power snatches
- partners trade every minute

STIMULUS NOTES:
300+ calories
Easy-to-moderate row/bike pace
Moderately heavy snatches; athlete chooses load

STRETCHING:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats

100%

1^st	342	Coach B Fri, Apr 11, 2025
2^nd	335	Julie A Fri, Apr 11, 2025
1^st	207 Rx	Robert Fri, Apr 11, 2025
2^nd	488	Edouard Fri, Apr 11, 2025
3^rd	403	Coach C Fri, Apr 11, 2025 Derrick Fri, Apr 11, 2025

Robert	207 Rx	65#
Edouard	488	95#
Derrick	403	95#
Coach C	403	115#
Coach B	342	B & the Bois
Diggity	342	B & the Bois
Patrick	342	B & the Bois
Megan L	335	45#
Julie A	335	45#
Joe K	320	35# DB snatch