WOD
 | Fri, Apr 25 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 20250425 | STAY HYDRATED |
CrossFit 20250425(Rounds) WARM-UP: 200m walk Hip rotations – out and around Hip rotations – in and out 5 air squats A skips B skips 200m jog C skips 5 air squats High knees Butt kickers 5 air squats 200m run SKILL/STRENGTH: 5 sets 1 power snatch 1 overhead squat 1 squat snatch PARTNER WOD FRIDAY!: AMRAP x 20mins Rx: STIMULUS: 6-10 rounds 200m run 10-cal bike or row 5 power snatches (155/105) 5 overhead squats – Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. MODIFICATIONS: -Run, modify distance, e.g., 100m -Bike or row, modify distance to complete in 1:00 or less -Barbell, modify weight to moderate and/or to complete rounds within time domain STIMULUS NOTES: 6-10 rounds Each round in 3:00 or less Moderate loading Push the pace on the run STRETCHING: 1:00 banded shoulder stretch/arm 1:00 couch stretch/leg
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