WOD
 | Fri, May 23 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 (6 days ago) |
| CrossFit 20250523 | Mobility May! |
CrossFit 20250523(Time) WARM-UP: 200m walk On a 6:00 clock: Partner 1 | 8/6 calories Partner 2 | Alternating plank shoulder taps, hollow hold, active bar hang WOD WARM-UP: 1 set: 5 synchronized sit-ups, slow 10 synchronized sit-ups, fast Toes-to-bar review 1 set: 10 synchronized sit-ups 20/15 calories 10 toes-to-bars 20/15 calories 3 synchronized strict knees-to-elbows – Use workout variations PARTNER WOD FRIDAY!: For time Rx: STIMULUS 19:00-25:00 60 synchronized AbMat sit-ups 120/80 calories 60 toes-to-bars 80/56 calories 60 synchronized strict knees-to-elbows 60/42 calories – Use any machine for calories MODIFICATIONS: -AbMat sit-ups, modify reps, e.g., 30 -Calories, modify to complete the first set in under 7:00 -Modify reps to complete sit-up, toes-to-bar, and knees-to-elbow in under 3:00 -Modify bar movements as needed STIMULUS NOTES: Time cap 27:00 Athlete's choice of machine for calories Sit-ups, toes-to-bars, and knees-to-elbows each in under 3:00 First set of calories in under 7:00 STRETCHING: 1:00 cobra stretch 1:00 couch stretch/side
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