WOD
 | Wed, May 14 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: Maddisyn |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20250514 | Mobility May! |
CrossFit 20250514(Rounds) WARM-UP: 200m walk 2 sets: :30 band pull-aparts 10 push-ups from the knees 10 scap pull-ups :30 overhead plate carry 3 sets: 5 counterbalance plate squats 1-5 ring rows, strict pull-ups, or kipping pull-ups 5 burpees over the bar or a line WOD REVIEW & WARM-UP: Ring muscle up/transitions 4 sets: 3 thrusters – Build to workout load WOD: AMRAP x 9mins Rx: STIMULUS 6-11 rounds 3 thrusters (165/110) 3 ring muscle-ups 3 lateral burpees over the bar MODIFICATIONS: -Thrusters, modify reps first to 2 to maintain load and complexity, then weight to complete reps unbroken -Ring muscle-ups, modify reps first to 2 to maintain load and complexity, then movement, e.g., chest-to-bar pull-ups, kipping pull-ups, muscle-up transitions, jumping ring muscle-ups, or ring rows -Burpees, modify movement, e.g., steps over the bar, burpees in place, or up-downs over the bar or in place STIMULUS NOTES: 6-11 rounds Unbroken thrusters and muscle-ups for the entire workout Maintain a fast, but sustainable pace Balance higher skill movements and heavier loads for the second day in a row STRETCHING: 1:00 foam roll quads 1:00 couch stretch/side
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