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 |
| Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS! |
| 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
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The Girls
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