WOD
 | Tue, Apr 22 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 BWe have fast & furious triplet today! Even though there's only two rounds we're looking for you to complete it in 12:00 AND you have the option to choose double-unders or chest-to-bar pull-ups to focus on OR scale to keep moving through all three movements quickly. I think this will be a fun one - see you soon! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250422 | Pullup class 2025 0422 | STAY HYDRATED |
CrossFit 20250422(Time) WARM-UP: 200m walk 5 plank to downward dog 10 banded pull-aparts 10 banded pass-throughs :30 single-unders 10 alternating thread the needle 10 leg swings/leg (front to back) :20 single-unders (right leg) :20 single-unders (left leg) 20 mountain climbers 10 sit-ups :20 double-unders 10 banded wide-stance good mornings 10 sit-ups :20 double-unders 5 plank to downward dog 10 banded pull-aparts 10 banded pass-throughs SKILL/STRENGTH: EMOTM x 10mins Min. 1 | 10 GHD back extensions Min. 2 | :20 side plank hold/side WOD: 2 rounds for time Rx: STIMULUS 7:00-12:00 50 double-unders 40 AbMat sit-ups 30 chest-to-bar pull-ups MODIFICATIONS: -Double-unders, modify to 1:00 of attempts or single-unders -Sit-ups, modify reps, e.g., 30, 20 -Pull-ups, modify reps first, e.g., as few as 10 then movement, e.g., kipping, jumping, or ring rows STIMULUS NOTES: Time cap 14:00 Double-unders in 1:00 or less Chest-to-bar pull-ups in 3:00 or less Advanced athletes can attempt double-unders with a heavy rope 6:00 or less per round STRETCHING: 10 reach, roll, and lift 1:00 calf stretches
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