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 |
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| Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS! |
| 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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