WOD

Fri, Jun 13 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 20250613

Core Strength Month

CrossFit 20250613

(Time)
WARM-UP:
200m walk

2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups

SKILL/STRENGTH: Accumulate
40 alternating handstand shoulder taps
– Stomach facing the wall

PARTNER WOD FRIDAY! : 3 rounds for time
Rx:
STIMULUS 11:00-15:00
40 toes-to-bars
12 wall walks
– One athlete works at a time
– Athletes may alternate as they see fit

MODIFICATIONS:
-Toes-to-bar, modify movement e.g, knees-to-armpits or hanging knee raises
-Wall walks, modify reps first, no less than 8 then movement, e.g, inchworms

STIMULUS NOTES:
Time cap 17:00
Toes-to-bar in sets of 5+ before breaking
Continuous movement during the wall walks
One person works at a time while the other rests

STRETCHING:
1:00 banded shoulder stretch/side

1^st	11:26	Coach B Fri, Jun 13, 2025
2^nd	12:48	Kelly Fri, Jun 13, 2025 Rosie Fri, Jun 13, 2025
1^st	11:26	Brice Fri, Jun 13, 2025
2^nd	14:42	Phil Fri, Jun 13, 2025

Coach B	11:26	Bx2
Brice	11:26	Bx2
Rosie	12:48	M
Kelly	12:48	M
Phil	14:42	M

Phil 1:25pm
Woohoo. Core getting stronger. My longest hold; today 70 seconds

Coach B 1:40pm

That’s amazing Phil - great job!!! 👏🏻💪🏻