WOD

Sat, Jun 21 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)

Barbell Strength 20250621

Other Results

Core Strength Month

Barbell Strength 20250621

(Check In)
Warmup:
200m walk 5 Min any erg (10s burst at the top of each minute)
--Then--
Foam roll – 10-15 passes per bodypart
-Quads
-Glutes
-Hamstrings
-Calves
-Lower and upper back
--Then--
2 Rounds
-30s Couch stretch each leg
-5 Air Squat
-30s bottom of the squat
-5 Air squat
-10 cossack squat
-5 Air squat

Preppers:
2 rounds
-10 hip extensions
-10 Gakk squats

Front squat: (1RM C&J)
-3 reps @ 50%
-3 reps @ 60%
-3 reps @ 70%
-3 reps @ 80%
-3 reps @ 90%
-3 reps @ 100%
-3 reps @ 102.5%

Back squat:
-2 reps @ 50%
-2 reps @ 60%
-2 reps @ 70%
-2 reps @ 80%
-2 reps @ 90%
-2 reps @ 92.5%
-2 reps @ 95%

The Cali Bear:
E:30 for 20 minutes
-1 Power clean + jerk (225/155)

Derrick	Yes
Coach A	Yes
Jose B	Yes
Carlos	Yes
Julie A	Yes
Coach E	Yes
Nick	Yes
Megan L	Yes
Amelia	Yes
Coach J	Yes
Joey P	Yes