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 |
| Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| 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
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