WOD
 | Tue, Jun 10 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 BIt's the first Community Cup workout today and it will be a longer-duration test! 😃 You will want to choose your workout level based on how you typically scale CAP workouts or if you completed the CrossFit Open this year, use the level you received to determine your workout level. It's going to be a fun challenge - see you there! 💪🏻 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| 2025 COMMUNITY CUP WORKOUT 1 | Core Strength Month |
2025 COMMUNITY CUP WORKOUT 1(Reps, Rx2, Rx3,  CrossFit EventsWARM-UP 200m walk 2 sets: 5 plank to downward dog 10 banded pull-aparts 5 push-up + look right and look left 10 banded pass-throughs 1 set: 20 mountain climbers 5 hand-release push-ups 10 box step-ups 10 up-downs 10 box jump-overs 5 hand-release push-ups 20 jumping jacks WOD REVIEW & WARM-UP: DB Snatches HSPUs 2 sets: 5 box jump-overs 4 dumbbell snatches 3 handstand push-ups – Rest 1:00 between sets – Use workout variations COMMUNITY CUP WORKOUT 1 WOD: AMRAP x 20mins Rx 15 box jump-overs (24/20 in) 10 dumbbell snatches (50/35) 5 handstand push-ups Rx2 Intermediate 15 box jump-overs (24/20 in) 10 dumbbell snatches (50/35) 5 hand-release push-ups Rx3 Beginner 12 box step-overs (20 in) 9 dumbbell snatches (35/20) 3 hand-release push-ups MODIFICATIONS: If you are signed up for the Community Cup, perform the variation of the workout for your tier If you are not signed up, scale the workout as needed to fit your needs and capacity, or pick one of the variations from the existing tiers STIMULUS NOTES: Target 5-10 rounds for most Moderate dumbbell loading Choose workout level based on how you typically scale CAP workouts If you completed the CrossFit Open this year, use the level you received to determine your workout level STRETCHING: 1:00 couch stretch/leg 1:00 banded shoulder stretch/arm
|
|
|
