WOD
 | Wed, Jun 18 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 BAll you runners will love today's WOD! Yes there are some double or single-unders in this couplet but a good set of runs too. You'll want to think about maintaining a consistent pace as much as possible - this one is all about stamina. See you soon! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250618 | Core Strength Month |
CrossFit 20250618(Time) WARM-UP: 200m walk 10 steps banded monster walk, forward 10 steps banded monster walk, backward 10 banded sumo-stance good mornings Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) 10 steps banded monster walk, forward 10 steps banded monster walk, backward 10 banded sumo-stance good mornings 200m run SKILL/STRENGTH: Accumulate 200m bottom-up KB carry – Use load can carry for full 200m without breaking more than twice – Switch arms as needed WOD WARM-UP: 1 round: 10 double-unders 100m run – Use workout variation WOD: For time Rx: STIMULUS 9:00-13:00 7 rounds 30 double-unders 200m run MODIFICATIONS: -DU's, modify reps first, e.g., 15 then movement, e.g., :45 attempts or single-unders -Run, modify distance to complete in 1:00 in first few rounds and no more than 1:15 in later rounds STIMULUS NOTES: Time cap 15:00 Double-unders in :15-:45 Each run in :45-1:15 Monostructural couplet intended to challenge cardiorespiratory endurance and stamina STRETCHING: 1:00 calf foam roll/side 1:00 quad foam roll/side
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