WOD

Sun, Jun 22 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 20250622Pullup Program 20210608Core Strength Month

CrossFit 20250622


(Time)
WARM-UP:
200m walk
1:00 easy row
:30 banded pull-aparts
:30 push-ups from the knees
10 scap pull-ups
:30 hard row
:30 banded pass-throughs
:30 push-ups
10 scap pull-ups
250m row

WOD WARM-UP:
Handstand walk
Handstand push-ups
Wall-walks

WOD: For time
Rx:
STIMULUS 16:00-22:00
Handstand walk (100 ft)
1000m row
30 handstand push-ups
1000m row
10 wall walks
1000m row

MODIFICATIONS:
-Handstand walk, modify distance first then movement, e.g., handstand shoulder taps or pike shoulder taps
-Row, modify distance to complete in under 5:00
-HSPU, modify reps and/or ROM then movement, e.g, substitute stink bugs or push-ups from the knees
-Wall-walks, modify reps and ROM then movement, e.g., inchworms

STIMULUS NOTES:
Time cap 24:00
Handstand walks in 1:00-3:00
Handstand push-ups in 1:00-3:00
Wall walks in 1:00-3:00
Each row in 3:30-5:00

STRETCHING:
1:00 lacrosse ball tricep/side
1:00 lacrosse ball shoulder/side

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1st20:27 Coach E Sun, Jun 22, 2025
2nd21:46 Natalie Sun, Jun 22, 2025
3rd22:42 Kelly Sun, Jun 22, 2025
1st18:11 Nick Sun, Jun 22, 2025
2nd22:28 Coach J Sun, Jun 22, 2025
3rd24:30 Carlos Sun, Jun 22, 2025

Nick18:11
M
Coach E20:27
M
Natalie21:46
M
Coach J22:28
M
Kelly22:42
M
Rosie24:14
M
Carlos24:30
M
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