WOD
 | Wed, May 28 2025 |  |
 | 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 (7 days ago) |
| CrossFit 20250528 | Mobility May! |
CrossFit 20250528(Time) WOD WARM-UP: 200m walk 2 sets: 10 steps banded monster walk forward 10 steps banded monster walk backward 10 sumo stance good mornings 10 slow air squats 10 hip bridges 2 sets: :20 jumping jacks :10 rest :20 mountain climbers :10 rest :20 hollow hold :10 rest SKILL/STRENGTH: Accumulate 30-50 GHD hip extensions or banded good mornings WOD: For time Rx: STIMULUS 10:00-15:00 500-400-300-200-100 Meter row 50-40-30-20-10 AbMat sit-ups Double-unders MODIFICATIONS: -Row, modify distance to complete in 7:00 or less, e.g., 400-300-200-100 or 300-200-100 -AbMat sit-ups, modify reps, e.g., 40-30-20-10 or 30-20-10 -Double-unders, modify reps first (see above) then movement, e.g., timed attempts at 1:00, 1:00, :30, :30, :30, penguin taps, or single-unders STIMULUS NOTES: 10:00-15:00 Complete the first row in 2:10 or less; maintain that pace throughout each subsequent effort AbMat sit-ups in 3 sets or less per round Double-unders in 1:00 or less for the first round; advanced athletes closer to :30 STRETCHING: :30 cobra stretch 1:00 forearm/wrist stretch
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