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 |
| Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| CrossFit 20250629 | Pullup Program 20210615 | Max Strict Pullups | Other Results | Core 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
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Pullups and MUs
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