WOD
 | Mon, Jun 16 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 JAnother heavy day today (to go with our theme this month)! Who's ready to challenge their deadlift? Let's fill up that PR board!!! |
 | Gymversary: Carlos(2) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20250616 | Deadlift Max | Upperbody Strength 20250616 | Core Strength Month |
CrossFit 20250616(No Results Tracked) WARM-UP: 200m walk 3 sets: :50 easy row :10 hard row 3 sets: :50 easy bike :10 hard bike 3 sets: :50 easy shuttle run 5 fast burpees 1 set: 5 inchworms 10 alternating Samson stretches 15 unweighted good mornings WOD WARM-UP: 3 sets 5 deadlifts – Build to starting load – Lift every :90-2:00 HEAVY DAY! WOD: For load: Deadlift 5-3-3-1-1-1-1 – Build to a 1-rep max – Lift every 3:00 MODIFICATIONS: Reduce barbell loading to maintain technique STIMULUS NOTES: All sets 75% or greater; build to a 1-rep-max deadlift Use the sets of 5 and 3 to build in load rather than to find a 5- or 3-rep max Record your heaviest load to track progress STRETCHING: :45 scorpion stretch/side 1:00 standing pike stretch
|
Misc Barbell
|
|
