WOD

Wed, Jun 25 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 B

We have another interesting WOD going for heavier than normal wall-balls and max ring muscle-ups. We don't do very many workouts that stimulus is 1+ reps a round so today you'll want to take advantage of the stimulus and scale to a challenging variation of a ring muscle up. I'll warm you up for your variation to get you ready for this fun WOD!

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)

CrossFit 20250625

Core Strength Month

CrossFit 20250625

(Reps)
WARM-UP:
200m walk
3 sets:
7 med-ball front squats
7 med-ball push presses
7 wall-ball shots
:30 rest

SKILL/STRENGTH:
Ring muscle-ups

WOD: 5 rounds
Rx:
STIMULUS 1+ reps per round
AMRAP x 2mins
20 wall-balls (30/20)
Max ring muscle-ups
– Rest 2:00 between rounds

MODIFICATIONS:
-Wall-balls, modify weight & height to complete in 1-2 sets and less than :90, then modify reps as needed
-Ring muscle-ups, modify movement, e.g., jumping ring muscle-up transitions, foot-assisted ring dips or jumping muscle-ups

STIMULUS NOTES:
Heavier-than-usual wall-balls, complete in under 1:30 and in 1-2 sets
:30+ for muscle-ups; 1+ reps per round

STRETCHING: 2 sets
:30 Spiderman stretch/side
:30 Cobra stretch

100%

1^st	34	Erandi Wed, Jun 25, 2025
2^nd	31	Chloe Wed, Jun 25, 2025
3^rd	27	Holly Wed, Jun 25, 2025
1^st	42	Diggity Wed, Jun 25, 2025
2^nd	41	Derrick Wed, Jun 25, 2025
3^rd	37	Nick Wed, Jun 25, 2025 Brice Wed, Jun 25, 2025

Diggity	42	M
Derrick	41	M
Brice	37	M
Nick	37	M
Erandi	34	M
Chloe	31	M
Phil	30	M
Holly	27	M
Stephen W	27	M
Tracy L	26	M
Jose B	26	M
Aaron D	24	M
Arica	20	M
Carlos	20	M
Gayle	11	M
Josh	7	M
Patrick	5	M