WOD
 | Mon, Jun 2 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 |
 Coach JGet ready for today's benchmark workout Diane (Deadlifts & Handstand Pushups). We last did this workout in October. Check back on your score and work to improve upon it. We will retest this workout again in November. Looking forward to seeing everyone PR today!!! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250602 | DIANE | Upperbody Strength 20250602 | Core Strength Month |
CrossFit 20250602(No Results Tracked) Welcome to June! This month, we focus on heavy lifting. WARM-UP: 200m walk 2 sets: 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 20 banded side steps (right) 20 banded side steps (left) 2 sets: :30 jumping jacks :30 push-ups :30 alternating single-leg toe touches :30 feet elevated shoulder taps – Rest :10 between sets WOD WARM-UP: 3 sets: 7 deadlifts – Build to workout weight or slightly over 1 set: 7 deadlifts (workout weight) 3-5 handstand push-ups – Use workout variations BENCHMARK WOD 'DIANE': 21-15-9 reps for time Rx: STIMULUS 10:00 or less Deadlifts (225/155) Handstand Push-Ups Rx2 Deadlifts (185/125) Reduced ROM HSPU or Pike Pushups Rx3 Deadlifts (135/95) Hand Release Pushups MODIFICATIONS: -Deadlifts, modify to complete the first round of deadlifts in 3 sets or less -HSPU, first modify reps per round to match capacity, e.g., 15/12/9 or 12/9/6 then modify movement to reduced ROM, box pike push-ups, stink bugs, or dumbbell presses STIMULUS NOTES: 10:00 or less Moderately heavy barbell loading Starting the second round by 4:00 COOL-DOWN & STRETCHING: 4 sets: :20 hollow rocks :10 rest 2 sets: :30 scorpion stretch hold/side :30 pigeon stretch/leg
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The Girls
Coach J 3:55pm
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