WOD
 | Fri, May 30 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 (6 days ago) |
| CrossFit 20250530 | Mobility May! |
CrossFit 20250530(Time) WARM-UP: 200m walk AMRAP x 7mins Partner A: Rows 100m. For every meter Partner A rows under or over 100m, Partner B must perform that many reps of a penalty movement. Partner B: As soon as they finish performing the penalty reps, Partner B gets on the rower to row 100m. Partner A will then perform the penalty reps. Penalties: Round 1: Air squats Round 2: Push-ups Round 3: Sit-ups Round 4: Burpees WOD REVIEW & WARM-UP: Curtis-P complex 2 sets: 2 Curtis-P complexes/athlete – Practice going unbroken and building in load. – Use workout variation PARTNER WOD FRIDAY!: For time Rx: STIMULUS 14:00-20:00 1000m run 50 Curtis-P complexes (75/55) 1000/800m row – One partner works at a time on the run, complexes, and row – Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes MODIFICATIONS: -Run, modify distance to complete in 5:00 or less without excessive effort -Curtis-P complexes, modify weight to light and then reps, e.g., 30 -Row, modify distance to complete in 4:00 or less STIMULUS NOTES: Time cap 22:00 Run in 5:00 or less Light loading to facilitate 5-10 Curtis-P complexes per minute, including burpees Row in 4:00 or less STRETCHING: 2 sets :30 alternating scorpion stretch :30 pigeon stretch/leg
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