WOD
 | Tue, Jul 1 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 BToday we have a little bit of this and a little bit of that - runs, walking lunges, and rope climbs! This is truly a whole body workout and I know you'll feel terrific after completing this WOD. What will be your strategy today? |
 | Welcome: Cassy |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20250701 | Are you staying hydrated? |
CrossFit 20250701(Time) Welcome to July! This month, we’ll focus on high skill with opportunities for advanced gymnastics and weightlifting. WARM-UP: 200m walk 6 alternating Samson lunges 10 PVC pass throughs 10 PVC good mornings 10 hollow rocks 10 knee push-ups 10 dips 100m run 6 alternating Spiderman lunges 10 PVC overhead squats 10 superman arches 10 push-ups 10 ring rows OR 3-10 strict pull-ups 200m run SKILL/STRENGTH: 3 sets :20 L-sit hold 1:00 jog, row, bike, or jump rope WOD: For time Rx: STIMULUS 11:00-15:00 800m run Double-DB front-rack walking lunge (75 ft) (50/35) 3 rope climbs 400m run Double-DB front-rack walking lunge (75 ft) 3 rope climbs 200m run Double-DB front-rack walking lunge (75 ft) 3 rope climbs MODIFICATIONS: -Run, modify distance to accommodate time domain -Walking lunge, modify distance and/or weight to complete in 1-2 sets -Rope climb, modify reps & height first then movement, e.g., rope lowers STIMULUS NOTES: Time cap 17:00 Start at a sub-maximal pace and speed up as run distances decrease 800m run in under 5:00; 400m run in under 2:30; 200m run in under 1:15 Moderately heavy lunges in 1-2 sets Rope climbs in under 1:00 Complementary movement functions; expect the lunges to increase the difficulty of the run, and the dumbbell rack to impact the rope climbs STRETCHING: 1:00 couch stretch/leg 1:00 calf stretch/leg
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