WOD
 | Sun, May 11 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! |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20250511 | Pullup Program 20220628 | Mobility May! |
CrossFit 20250511(Time) WARM-UP: 200m walk 10 alternating Spiderman stretches 10 inchworm + push-ups 10 leg swings/leg (front to back) :30 single-unders 10 good mornings :30 up-downs 5 single-leg floor taps/leg 3 sets: :20 double-unders :10 rest :20 burpees :10 rest SKILL/STRENGTH: 3 sets 50 flutter kicks 25 AbMat sit-ups WOD WARM-UP: 3 sets 5 deadlifts – Build to workout weight WOD: 3 rounds for time Rx: STIMULUS 9:00-12:00 21 bar-facing burpees 15 deadlifts (225/155) 90 double-unders MODIFICATIONS: -Bar-facing burpees, modify reps first, e.g., 15, 12 then movement, e.g., burpees in place, bar-facing up-downs, or up-downs -Deadlifts, modify reps, e.g., 12, 9 and/or weight -Double-unders, modify reps first, e.g., 75, 60, then movement, 1:00-2:00 DU attempts, single-unders STIMULUS NOTES: Time cap 14:00 Combining the last 3 days of movement modalities into one workout A classic triplet using monostructural, gymnastics, and weightlifting in 3 different complimentary movement patterns Maintain a consistent pace and quick transitions STRETCHING: 1:00 pigeon pose/leg
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Phil 5:02pm
Coach B 6:31pm
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