WOD

Wed, Apr 16 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 20250416

ANDI

Other Results

STAY HYDRATED

CrossFit 20250416

(No Results Tracked)
WOD WARM-UP:
200m walk
2:00 bike/row/jump
15 PVC pass-throughs
15 PVC good mornings (wide stance)
10 alternating elbow-to-instep
15 counterbalance plate squats

2 sets:
– Use an empty barbell
5 shoulder presses
5 push presses
5 pause front squats
5 front squats

WOD WARM-UP:
5 hang power snatches
5 push presses
5 sumo deadlift high pulls
5 front squats

15 hang power snatches
:30 rest
15 push presses
:30 rest
15 sumo deadlift high pulls
:30 rest
15 front squats

BENCHMARK WOD 'ANDI': For time
Rx:
STIMULUS 20:00-25:00
100 hang power snatches (65/45)
100 push presses (65/45)
100 sumo deadlift high pulls (65/45)
100 front squats (65/45)

Rx2
70 hang power snatches (45/35)
70 push presses (45/35)
70 sumo deadlift high pulls (45/35)
70 front squats (45/35)

Rx3
50 hang power snatches (25/15)
50 push presses (25/15)
50 sumo deadlift high pulls (25/15)
50 front squats (25/15)

– Put score under 'ANDI' tab

MODIFICATIONS:
-Reduce load so can complete large, 20-rep or higher, sets before resting
-Reduce reps further, if needed

STIMULUS NOTES:
20:00-25:00
Lightweight, high-rep, and fast-paced sets
Expect fatigue from the overall volume, not loading
Athletes should scale loading and volume as needed to finish each movement in 5:00-6:00

STRETCHING:
1:00 scorpion stretch/side
1:00 child’s pose stretch