WOD

Mon, Jun 23 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 (5 days ago)
CrossFit 20250623Upperbody Strength 20250623Bench Press MaxCore Strength Month

CrossFit 20250623


(Time)
WARM-UP:
200m walk
200m jog
:15 arm circles forward (small)
:15 arm circles forward (large)
:15 arm circles backward (small)
:15 arm circles backward (large)
10 PVC pass-throughs
5 PVC around-the-worlds/direction
5 Cobra stretches to downward dogs

5 shuttle runs
10 ring rows
5 shuttle runs
5-10 feet-elevated ring rows
5 shuttle runs
10 scap pull-ups

WOD WARM-UP: EMOTM x 4mins
Min 1 | 3 chest-to-bar pull-ups
Min 2 | 2 shuttle runs
– Use workout variations

WOD: 25-20-15-10-5 reps for time
Rx:
STIMULUS 10:00-15:00; closer to 8:00 for advanced athletes
Chest-to-bar pull-ups
– 10 shuttle runs between rounds
– 1 shuttle run is 25 ft down and back

MODIFICATIONS:
-Chest-to-bar pull-ups, modify reps first, e.g., 20-15-10-5, then movement, e.g., kipping pull-ups or jumping chest-to-bars

STIMULUS NOTES:
Time cap 17:00
First set of chest-to-bar pull-ups in 2:30 or less; sets of 5+
Shuttle runs in under 1:30; continuous movement

COOL-DOWN & STRETCHING:
8 sets:
:20 hollow rocks
:10 rest

1:00 Spiderman stretch/side
1:00 child’s pose stretch

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1st8:57 Amelia Mon, Jun 23, 2025
2nd9:38 Julie A Mon, Jun 23, 2025
3rd10:32 Holly Mon, Jun 23, 2025
1st10:05 Joe K Mon, Jun 23, 2025
2nd12:17 Jose B Mon, Jun 23, 2025
3rd12:39 Derrick Mon, Jun 23, 2025

Amelia8:57
M
Julie A9:38
M
Joe K10:05
Banded rows
Holly10:32
Ring rows/jumping c2b/jumping pull-ups
Tracy L11:27
M
Jose B12:17
M
Derrick12:39
Jumping PUs
Carlos13:04
M
Coach C13:26
Kipping Pullups
Edouard13:42
M
Brice15:50
M
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)