WOD
 | Mon, Apr 28 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 (5 days ago) |
| CrossFit 20250428 | Upperbody Strength 20250428 | Strict Press Max | STAY HYDRATED |
CrossFit 20250428(Time) WARM-UP: 200m walk 2 sets: :20 arm circles forward :20 arm circles backward 10 PVC pass-throughs 5 elbow-to-insteps, left 5 elbow-to-insteps, right 3 sets: :20 plate hops :10 rest :20 counterbalance plate squats :10 rest :20 burpees to a target (12/12 in) :10 rest SKILL/STRENGTH: EMOTM x 8mins 1 squat snatch WOD: For time Rx: STIMULUS 5:00-10:00 15-12-9-6-3 Lateral burpees over the bar 5-4-3-2-1 Squat snatches (185/125) MODIFICATIONS: -Modify reps & weight to complete 1st round by 2:30 and the 2nd round by 5:00 -Modify movements, e.g., up-downs, hang snatches STIMULUS NOTES: Time cap 12:00 Consistent burpee pacing to avoid overly fatiguing the legs and shoulders before the snatches Moderate-to-heavy snatches performed as singles Practice a higher-skill movement at a challenging load while working through moderate interference STRETCHING: 1:00 couch stretch/leg 1:00 banded shoulder stretch/arm
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Misc Barbell
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