WOD

Tue, Jun 3 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 B

We have a triplet for you today and I think it's going to be a good one - alternating front-rack lunges, bar-facing burpees, and chest-to-bar pull-ups - this is a full body WOD! 💪🏻 See you this afternoon for a fun sweat sesh! 😅

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)

CrossFit 20250603

2025 0603 Strength Training

Core Strength Month

CrossFit 20250603

(Rounds)
Welcome to June! This month, we focus on heavy lifting.

WARM-UP:
200m walk
1:00 row, easy
10 alternating scorpion stretches
:30 plank hold
1:00 row, moderate
10 air squats
5 scap pull-ups
:30 row, faster
10 lunges
:30 mountain climbers
:30 row, fastest
10 front-rack lunges
5 scap pull-ups
:30 rest

SKILL/STRENGTH: Every 2:00 for 5 sets
1 power clean
1 front rack lunge, right leg
1 front rack lunge, left leg

WOD: AMRAP x 10mins
Rx:
STIMULUS 4-7 rounds
10 alternating front-rack lunges (135/95)
10 bar-facing burpees
10 chest-to-bar pull-ups

MODIFICATIONS:
-Lunges, modify weight first then reps to go unbroken
-Burpees, modify reps to keep within time domain, then movement, e.g., burpees or up-downs with a step over the bar or in place
-Pull-ups, modify reps first, e.g, no less than 5, then movement, e.g., kipping pull-ups, jumping chest-to-bar pull-ups, or ring rows

STIMULUS NOTES:
4-7 rounds
Unbroken front-rack lunges
Each round in 2:30 or less

STRETCHING:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats

1^st	4.16	Coach E Tue, Jun 3, 2025
2^nd	4.0	Chloe Tue, Jun 3, 2025 Erandi Tue, Jun 3, 2025
3^rd	3.24	Rosie Tue, Jun 3, 2025
1^st	4.08	Coach J Tue, Jun 3, 2025
2^nd	4.0	Phil Tue, Jun 3, 2025
3^rd	3.08	Aaron D Tue, Jun 3, 2025

Wake	4.18	M
Coach E	4.16	M
Coach J	4.08	M
Gayle	4.0	M
Phil	4.0	M
Erandi	4.0	M
Chloe	4.0	M
Tracy B	3.28	M
Rosie	3.24	M
Katie A	3.20	M
Kelly	3.20	M
Natalie	3.13	M
Aaron D	3.08	M
Brice	3.06	M