WOD

Sun, Jun 29 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 (4 days ago)
CrossFit 20250629Pullup Program 20210615Max Strict PullupsOther ResultsCore Strength Month

CrossFit 20250629


(Time)
WARM-UP:
200m walk

2 sets:
2:00 jog, row, bike, or jump
10 PVC pass-throughs
10 PVC sumo stance good mornings
10 PVC behind-the-neck snatch grip presses
10 alternating elbow-to-insteps
5 up-downs

SKILL/STRENGTH: Every 2:00 for 10:00
1 power snatch
1 hang squat snatch
– Share a bar with a partner
– Build in load as mechanics allow

WOD: 5 rounds for time
Rx:
STIMULUS 7:00-12:00
15 hang power snatches (95/65)
15 bar-facing burpees

MODIFICATIONS:
-Hang power snatches, modify weight & reps to light-to-moderate
-Bar-facing burpees, modify reps to complete in :45-1:15, then movement, e.g., step over the bar, bar-facing up-downs or up-downs in place

STIMULUS NOTES:
Time cap 14:00
Hang power snatches in :45-:60 and sets of 5+; light-to-moderate loading
Bar-facing burpees in :45-1:15; continuous movement

STRETCHING: 2 sets
1:00 scorpion stretch hold/side
1:00 pigeon stretch/leg

100% 0%

1st9:40 Coach B Sun, Jun 29, 2025
2nd11:01 Kelly Sun, Jun 29, 2025
3rd15:03 Chloe Sun, Jun 29, 2025
1st14:30 Aaron D Sun, Jun 29, 2025
2nd15:00 Diggity Sun, Jun 29, 2025
3rd15:35 Derrick Sun, Jun 29, 2025

Coach B9:40
35#/ 15 1st rnd then 10s
Kelly11:01
:)
Aaron D14:30
M
Diggity15:00
M
Chloe15:03
M
Natalie15:30
M
Derrick15:35
M
Jose B15:56
65#
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)