WOD
 | Wed, Jun 4 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 BToday we have a little cardio with some weightlifting, always a fun challenge! 🚣♀️ 🏋🏼♀️ Although the WOD calls for rowing, you may choose to bike or run instead and we're going moderate-to-heavy on the shoulder-to-overheads. You get to pick your lift whether that be a push press or push jerk, whichever one you will complete in 2 sets or less throughout the workout. See you soon! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20250604 | Core Strength Month |
CrossFit 20250604(Time) WARM-UP: 200m walk Rowing Review then... 10 rows pulls, legs only 10 row pulls, legs, then hips 10 row pulls, legs, hips, arms 10 full strokes WOD WARM-UP: 3-5 sets 5 shoulder-to-overheads – Rest 1:00 between sets – Build to workout load WOD: 4 rounds for time Rx: STIMULUS 10:00-15:00 500/400m row 10 shoulder-to-overheads (185/125) MODIFICATIONS: -Row, modify distance to complete in 2:15 or less -Shoulder-to-overheads, modify weight and/or reps to complete in 2 sets or less STIMULUS NOTES: Time cap 17:00 Each row in 2:15 or faster Shoulder-to-overheads in 2 sets or less Moderate-to-heavy loading STRETCHING: 200 or 400m walk 2 sets :30 alternating scorpion stretch :30 pigeon stretch/leg
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Tracy L 4:31pmIf we skipped sit-ups on accident the last two days (forgot) can we make them up another day and go back in and add them? 😬
Carlos 7:13pm | On the WOD click the back button to go back to the day and add them |
Tracy L 7:14pm | El hefe said big fat NO 😂 |
Phil 10:56pm | no skipping, but only if you did it that day, you can go back and to record at a later date |
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