WOD
 | Sun, Apr 20 2025 |  |
 | Mon, May 26, 2025 at 10:00am Memorial Day Murph |
| Fri, Jul 4, 2025 at 10:00am July 4 BBQ @ Sparks Marina |
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 | Happy Birthday: Tracy L |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250420 | Pullup Class 2025 0419 | STAY HYDRATED |
CrossFit 20250420(Rounds) WARM-UP: 200m walk 20 alternating plank shoulder taps 5 push-ups from the knees 10 up-downs :30 overhead plate carry 20 alternating stink bug shoulder taps 5 push-ups 10 burpees :30 overhead plate carry SKILL/STRENGTH: Handstands Beginners: Inchworms or plank shoulder taps for :15-:30 Intermediates: 5- to 25-ft handstand walk, handstand shoulder taps, or pike shoulder taps. Advanced: Rx’d; consider adding obstacles 5 sets: Handstand walk (50 ft) WOD: AMRAP x 8mins Rx: STIMULUS 5+ rounds 3 handstand push-ups 3 cleans (185/125) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans – Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds MODIFICATIONS: -HSPU's, modify ROM (no more than 45# plate), box, stink-bugs, DB strict press -Cleans, modify weight to light-to-moderate maintaining technique STIMULUS NOTES: Reach the 5th round or beyond High amounts of muscular fatigue Shorter time frame that forces short rest and quick transitions Complimentary movement functions for high intensity Athletes can choose their adventure, prioritizing a heavier clean or a more challenging handstand push-up option Rep scores will vary accordingly STRETCHING: 2 sets 10 ATY raises :30 doorway pec-stretch/side
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