WOD
 | Tue, May 6 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 (7 days ago) |
| CrossFit 20250506 | Mobility May! |
CrossFit 20250506(Time) WARM-UP: 200m walk 10 steps banded monster walk, forward 10 steps banded monster walk, backward 10 sumo-stance good mornings 10 slow air squats 10 hip bridges 200m run, slow :30 alternating hamstring scoops 10 steps banded monster walk, forward 10 steps banded monster walk, backward 10 sumo-stance good mornings 10 slow air squats 10 hip bridges 200m run, faster :30 alternating standing cross-legged stretch WOD REVIEW & WARM-UP: Lifts from floor 3 sets: 3 back squats 2 front squats 1 overhead squat 50m run – Rest :30-1:00 between sets – Build to workout load WOD: 2 rounds for time Rx: STIMULUS 8:00-12:00 200m run 15 back squats (135/95) 200m run 12 front squats (135/95) 200m run 9 overhead squats (135/95) MODIFICATIONS: -Barbell, modify weight & reps, e.g., something can complete in 30-1:00, 9 reps -Run, modify distance to something can complete in :50-1:10 STIMULUS NOTES: 8:00-12:00 Moderate volume squatting under fatigue Each barbell movement in :30-1:00 Each run in :50-1:10 Unbroken sets of each barbell movement to start and no more than 2 sets in the second round STRETCHING: 2 sets :30 foam roll IT band/leg :30 lacrosse ball roll/foot
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