WOD

Mon, Jun 9 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 (6 days ago)
CrossFit 20250609Upperbody Strenght 20250609Core Strength Month

CrossFit 20250609


(Time)
WARM-UP:
200m walk
100-m jog
:30 seconds of skipping
100m jog (a little faster)
:30 seconds of butt kickers
100m run
:30 seconds of high knees
100m (workout speed)

3 sets:
10 banded pass-throughs
10 banded pull-aparts (hands at chest height and pull to your chest)
10 banded pull-aparts (hands at waist level and pull to your waist)

WOD REVIEW & WARM-UP:
Ring dips

3-4 sets:
5 deadlifts
– Build to workout weight

WOD: For time
Rx:
STIMULUS 8:00-14:00
400m run
40 ring dips
30 deadlifts (185/125)
20 double-DB step-ups (50/35) (20/20 in)
400m run

MODIFICATIONS:
-Run, modify distance to complete in 2:15 or less
-Ring dip, modify reps first; e.g., no fewer than 20 then movement, e.g., jumping ring dips or foot-assisted dips
-Deadlift, modify weight & reps, e.g., light to moderate & complete in 3 sets or less
-Dumbbell step-ups, modify box height & reps to complete in 2 sets or less, then movement, e.g., unloaded step-ups.

STIMULUS NOTES:
Time cap 16:00
Each run in 2:15 or less
Ring dips in 3:00 or less
Light-to-moderate deadlifts; 3 sets or less
Dumbbell step-ups in 2 sets or less

COOL-DOWN & STRETCHING:
Low-ring support work

1:00 banded shoulder stretch/arm

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1st12:02 Tracy L Mon, Jun 9, 2025
2nd16:35 Holly Mon, Jun 9, 2025
1st10:19 Coach C Mon, Jun 9, 2025
2nd11:15 Joe K Mon, Jun 9, 2025
3rd16:09 Robert Mon, Jun 9, 2025

Coach C10:19
M
Joe K11:15
M
Tracy L12:02
M
Megan L12:04
M
Robert16:09
M
Holly16:35
M
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)