WOD
 | Tue, May 13 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: Max Height Box Jump on Mar 12, 2026 (1 day ago) |
| CrossFit 20250513 | Strength Training w Coach E | Mobility May! |
CrossFit 20250513(Time) WARM-UP: 200m walk 6 alternating Spiderman stretches 10 alternating hamstring scoop stretches 20 banded side steps, right 20 banded side steps, left 30 jumping jacks 20 mountain climbers 10 box step-ups (lower box) 10 up-downs 20 alternating jumping lunges 10 box jumps (lower box) 10 burpees 10 box jumps (workout-height box) 6 alternating scorpion stretches 10 alternating hamstring scoop stretches 20 banded side steps, right 20 banded side steps, left SKILL/STRENGTH: On a 10:00 clock 1 power clean 1 hang power clean – Build to a heavy set WOD: 8 rounds for time Rx: STIMULUS 7:00-12:00 5 box jumps (30/24) 3 power cleans (185/125) MODIFICATIONS: -Box jumps, modify height to maintain jumping stimulus and complete in :45 or less -Power cleans, modify weight to complete in :45 or less STIMULUS NOTES: Time 14:00 Maintain touch-and-go reps or fast singles on the power cleans Intentional movement interference; low impact due to low volume 1:30 each round STRETCHING: 2 sets :30 foam roll IT band/leg :30 lacrosse ball roll/foot
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