WOD

Thu, Apr 17 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 B

We have a fast workout today - 10 minutes!!! Everyone should plan on jumping today, even if you have to modify your reps or the height of the jump, I want to see everyone working on this dynamic movement. How will you strategize your workout today?



Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
CrossFit 20250417Train with Chase D3STAY HYDRATED

CrossFit 20250417


(Time)
WARM-UP:
200m walk
1:00 row (easy)
10 single-leg calf raises/leg
10 alternating step-ups (slow)
:45 row (moderate)
20 alternating toy soldiers
10 alternating step-ups (fast)
:30 row (fast)
6 alternating Samson lunges
5 box jumps (slow)
:20 row (sprint)
10 box jumps (fast)

SKILL/STRENGTH: 4 x 4:00 rounds
400m row

WOD: 5 rounds for time
Rx:
STIMULUS 6:00-10:00
15 toes-to-bars
20 box jumps (24/20 in)
– Step down from the box

MODIFICATIONS:
-Toes-to-bars, modify reps first then movement, e.g., toes-to-eyes, knees-to-elbows, hanging leg raises, or V-ups
-Box jumps, modify height and reps

STIMULUS NOTES:
Time cap 12:00
Toes-to-bars in :20-1:00
Box jumps in 1:00 or less

STRETCHING:
1:00 banded shoulder stretch/side
1:00 couch stretch/side

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1st7:59 Coach E Thu, Apr 17, 2025
2nd8:18 Julie A Thu, Apr 17, 2025
3rd10:01 Erandi Thu, Apr 17, 2025
1st9:57 RxCoach J Thu, Apr 17, 2025
2nd8:35 Phil Thu, Apr 17, 2025
3rd10:33 Brandon Thu, Apr 17, 2025

Coach J9:57 Rx
Coach E7:59
Rx @ 10 T2B
Julie A8:18
M
Megan L8:30
M
Phil8:35
M
Madison9:30
M
Joanie9:56
M
Erandi10:01
Leg raises
Kelly10:07
M
Natalie10:20
M
Brandon10:33
Rx M
Rosie10:40
M
Arica10:44
M
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)