WOD

Fri, Apr 18 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 20250418PARTNER DECK OF CARDSSTAY HYDRATED

CrossFit 20250418


(Time)
WARM-UP:
200m walk
10 leg swings/leg (front/back)
5 inchworms
6 alternating Samson lunges
20 alternating scorpion stretches
10 unweighted reverse lunges
400m jog
10 leg swings (side/side)
5 inchworm + push-ups
5 Spiderman twists/leg
20 alternating lying hip crossovers
10 weighted reverse lunges
400m jog

WOD WARM-UP:
3 burpees, slow
3 burpees, fast

6 single-dumbbell reverse lunges
6 burpees
Farmers carry (100 ft)
– Use workout variations

WOD: 3 rounds for time
Rx:
STIMULUS 12:00-15:00
20 single-DB reverse lunges (50/35)
20 burpees
200m farmers carry

MODIFICATIONS:
-DB reverse lunges, modify weight first, then reps, e.g., 12
-Burpees, modify reps first, e.g., 12, then movement, e.g., up-downs
-Farmers carry, modify weight first then distance, e.g., 100m

STIMULUS NOTES:
Time cap 17:00
Lunges in :40-1:00
Burpees in 2:00 or less
Farmers carries in 2:30 or less

COOL-DOWN & STRETCHING:
Accumulate:
10 DB Turkish get-ups/arm

3 sets:
:30 pigeon stretch/side
10 alternating scorpion stretch

0% 0%

1st15:55 Joe K Fri, Apr 18, 2025
2nd18:43 Robert Fri, Apr 18, 2025

Joe K15:55
40# FC
Robert18:43
M
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)