WOD
 | Fri, May 9 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 |
 | Welcome: Holly |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250509 | PARTNER BADGER | Mobility May! |
CrossFit 20250509(No Results Tracked) WARM-UP: 200m walk 2 sets: 10 alternating Cossack squats 10 ring rows 5 up-down + jump and reaches 100m run WOD REVIEW & WARM-UP HERO WOD honoring of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed during combat operations in Iraq on Dec. 11, 2007. BENCHMARK PARTNER WOD FRIDAY 'PARTNER BADGER': Rx: STIMULUS 20:00-30:00 3 rounds for time 30 squat cleans (95/65) 30 pull-ups 800m run – Athletes run together but break up the cleans and pull-ups as needed Rx2 65/45, seated or banded pull-ups, 600m Rx3 45/35, jumping pull-ups, 400m – Put score in 'PARTNER BADGER' tab MODIFICATIONS: -Squat cleans, reduce weight to complete all reps in 2:00 or less -Pull-ups, modify movement to complete in 2:00 or less -Run, reduce distance to complete in 5:00 or less INTENDED STIMULUS Time cap 32:00 Sets of squat cleans and pull-ups each in less than 2:00 each round Run in less than 5:00 each round 10:00 per round STRETCHING: 2 sets 1:00 foam roll calves :30 cat-cow :30 standing pike stretch
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