WOD
 | Wed, Jul 2 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 BWe have a classic descending-rep ladder with a twist today. 21-15-9 turns into 21-15-9- no you're not done yet!...21 😅 If you're joining me today and you did yesterday's WOD, today is much of the same with different movements of sumo deadlift high pulls, push presses, and calorie bike (or row). It's another fast one and MUST be modified to fit the time domain. We are going light so that does give us some room but plan on getting in and holding on tight. |
 | Gymversary: CFA(1) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250702 | Are you staying hydrated? |
CrossFit 20250702(Time) Welcome to July! This month, we’ll focus on high skill with opportunities for advanced gymnastics and weightlifting. WARM-UP: 200m walk 3 sets: 10 air squats 10 push-ups 10 sit-ups Bike: 7 sets :30 bike :30 rest and adjust bike setup as needed WOD WARM-UP: 2-3 sets 6 sumo deadlift high pulls 6 push presses – Build to workout weight Mini Round: 1 set 5-3-1 reps: Sumo deadlift high pulls Push presses Calorie bike – Use workout variations WOD: 21-15-9-21 reps for time Rx: STIMULUS 11:00-15:00 Sumo deadlift high pulls (95/65) Push presses (95/65) Cal Bike MODIFICATIONS: -SDHP & Push presses, modify weight & reps to go unbroken in first set -Cal Bike, modify reps to complete first set of calories in under 1:30 STIMULUS NOTES: Time cap 17:00; advanced athletes may go faster Light load for higher reps Unbroken first set of push presses and sumo deadlift high pulls with just a short break between each movement 6:00 or less of total time on the bike; first set of calories in under 1:30 STRETCHING: :30 side plank/side 1:00 foam roll upper back :30 side plank/side 1:00 foam roll lats/side :30 side plank/side
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