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
Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS!
Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS!
CrossFit 20250604Core 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

0% 0%

1st10:57 Chloe Wed, Jun 4, 2025
2nd11:41 Julie A Wed, Jun 4, 2025
3rd12:00 Erandi Wed, Jun 4, 2025
1st11:58 Patrick Wed, Jun 4, 2025
2nd12:10 Aaron D Wed, Jun 4, 2025
3rd12:26 Brice Wed, Jun 4, 2025

Chloe10:57
55#
Julie A11:41
55#
Tracy L11:42
75#
Patrick11:58
350/65#
Erandi12:00
65#
Aaron D12:10
95#
Brice12:26
95#
Brandon12:46
115#
Carlos13:07
300/95#
Amelia13:12
65#
Josh14:15
125#
James H14:53
95#
Holly15:33
55#
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)