WOD
 | Thu, Apr 24 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 BFIGHT GONE BAD 🥊 - don't let the name of today's WOD discourage you from signing in today. This is a classic Benchmark workout that will test your stamina and muscle endurance. Plan on picking one movement you excel at and try and set the highest score there while maintaining moderate reps and paces on the other movements. It's going to be a fun one - see ya soon! 💪🏻 Coach J💪💪💪 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250424 | Fight Gone Bad | Train with Chase D4 | STAY HYDRATED |
CrossFit 20250424(No Results Tracked) WARM-UP: 200m walk 6 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 6 alternating box step-ups 200m row, slow 6 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 6 box jumps 200m row, faster 3 sets: 3 shoulder presses – elbows in front of the bar in the rack 3 sumo deadlifts – feet just wider than squat stance 3 box jumps WOD REVIEW & WARM-UP BENCHMARK WOD 'FIGHT GONE BAD': 3 rounds for reps Rx: STIMULUS 15-25+ reps for each movement 1:00 wall-balls (20/14) 1:00 sumo deadlift high pulls (75/55) 1:00 box jumps (20 in) 1:00 push presses (75/55) 1:00 row for calories – Rest 1:00 between rounds Rx2 Scaled weights/height – Put score under 'FIGHT GONE BAD' tab MODIFICATIONS: Modify movements/weight/height to at least complete 10-25 reps per movement STIMULUS NOTES: High-rep, lightweight conditioning workout 15-25+ reps for each movement Use the row to push or pace based on fatigue level Athletes can achieve 30-50 reps on the box jumps and push presses Maintain full range of motion despite the volume and fast pace STRETCHING: 1:00 couch stretch /leg :30 cat-cow :30 across body arm stretch /arm
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