WOD

Wed, Apr 30 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

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

Coach B

It's a Benchmark day with one of 'The Girls' called 'KELLY'! 5 rounds with running, box jumps, and wall-balls - it's a bit of a grind 😆 but a guaranteed good time and you'll love yourself for accomplishing this benchmark WOD today. See ya soon!

CrossFit 20250430

KELLY

STAY HYDRATED

CrossFit 20250430

(No Results Tracked)
WARM-UP:
200m walk
10 leg swings/leg (across the body)
10 leg swings/leg (front to back)
6 alternating Samson stretches
10 alternating scorpion stretches
200m jog
10 reverse lunges
200m run
10 box step-ups

WOD WARM-UP:
20 alternating plank shoulder taps
10 med-ball front squats (facing the target)
20 mountain climbers
10 med-ball push press (tossing the ball to the target)
20 tuck jumps
10 wall-ball shots
5 box jumps
5 wall-ball shots
– Use workout variations

BENCHMARK WOD 'KELLY': 5 rounds
Rx:
STIMULUS 2:00-30:00
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Rx2
300m Run
box jump (20/16)
wall ball (14/10)

Rx3
200m run
20 step-ups (20/16)
20 wall-balls (14/10)

– Put score under 'KELLY' tab

STIMULUS NOTES:
22:00-30:00
Wall-balls and box jumps each in under 2:00 throughout the workout
Run at a recovery pace to allow for consistent sets on the wall-balls and box jumps
6:00 or less per round

STRETCHING:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot