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 |
| Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
 Coach BWe 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: Max Height Box Jump on Mar 12, 2026 (1 day 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
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