WOD
 | Sun, Apr 13 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 BGood Evening and Hey Morning Class! I'm looking forward to seeing you Bob, Madison, and James! We have a fun couplet that includes deadlifts and max shuttle runs. We won't be going too heavy on the deadlifts so that you have time to max out those shuttle runs. We will also warm up the deadlifts prior to the WOD so you'll know just how much to deadlift. See ya in the morning! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250413 | Pullup Program 20210209 | STAY HYDRATED |
CrossFit 20250413(Time) WARM-UP: 200m walk 5 planks to downward dog 10 banded pull-aparts 10 banded pass-throughs 20 jumping jacks 10 wall-facing squats 10 Samson stretches 10 ring rows 20 skier jacks 5 tempo push-ups 10 alternating Cossack squats 10 challenging ring rows SKILL/STRENGTH: 8 sets :10 L-sit holds :20 rest WOD: 20 rounds for time Rx: STIMULUS 11:00-16:00 3 pull-ups 6 push-ups 9 air squats MODIFICATIONS: -Reps, modify to 2-4-6 to complete within time domain -Pull-ups, modify movement, e.g., jumping pull-ups or ring rows -Push-ups, modify movement, e.g., knees STIMULUS NOTES: Time cap 18:00 Same rep volume as 12 rounds of Cindy Unbroken pull-ups Push-ups in 2 sets or less Air squats in :25 or less First 10 rounds in :40 or less; all rounds in :50 or less STRETCHING: 1:00 elbow-to-instep/side 1:00 banded shoulder stretch/side
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