WOD
 | Fri, Jun 6 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 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20250606 | Core Strength Month |
CrossFit 20250606(Time) WARM-UP: 200m walk :30 single-unders :20 mountain climbers 10 air squats, short pause in the bottom :30 single-unders or alternating-step jump rope :20 Spiderman and reach 10 Kang squats :15 double-unders or attempts :15 double-unders or attempts :10 single-leg mountain climbers, right :10 single-leg mountain climbers, left 10 single-dumbbell good mornings, slow WOD REVIEW & WARM-UP: Dumbbell power clean Every 3:00 for 2 sets with a partner: 100m run, together 5 dumbbell power cleans, partner 1 15 double-unders, partner 1 5 dumbbell power cleans, partner 2 15 double-unders, partner 2 – Load under the athlete’s intended workout weight.m – Use workout jump-rope variation PARTNER WOD FRIDAY! For time Rx: STIMULUS 18:00-24:00 800m run then… 10 rounds of: 10 double-DB power cleans (50/35) 30 double-unders then… 800m run – Partners perform the runs together and then alternate full rounds of the 10-round couplet MODIFICATIONS: -Run, modify distance to complete each in 5:00 or less -Power cleans, modify weight & reps to complete 10 unbroken reps -Du's, modify reps first then movement, e.g., timed attempts or single-unders STIMULUS NOTES: Time cap 26:00 Run efforts in 5:00 or less Each athlete completes 5 rounds of the 10-round couplet Dumbbell loading should allow athletes to move quickly for unbroken sets STRETCHING: 2 sets 1:00 calf foam roll/side 1:00 quad foam roll/side
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