WOD
 | Thu, Jul 3 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 8-sprint efforts for you today, even and odd of toes-2-bar, double-unders, and a cal row. Prior to the WOD we'll be working core strength, stability, and balance with suitcase carries then we'll jump into the workout. Plan on spending :90 working hard then enjoy :90 of rest. See ya soon! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250703 | Train w Chase 20250703 | Other Results | Are you staying hydrated? |
CrossFit 20250703(Time) WARM-UP: 200m walk :10 single-unders :20 rest :10 single leg jumps (right) :20 rest :10 single leg jumps (left) :20 rest :10 running jumps :20 rest :10 high jump single-unders :20 rest :10 single-single-double :20 rest :10 double-unders or attempts :20 rest :10 double-unders or attempts :20 rest 1 set: 1:00 of inchworm + push-ups :30 Samson stretch/side SKILL/STRENGTH: 3 sets Suitcase carry, right (100 ft) Suitcase carry, left (100 ft) – Rest as needed – Athlete’s choice of moderate-to-heavy load WOD: Every 3:00 x 8 rounds Rx: STIMULUS Each interval in under :90 Odd rounds: 15 toes-to-bars 45 double-unders Even rounds: 45 double-unders 15/12-cal row – Score is slowest round MODIFICATIONS: -Toes-to-bars, modify reps to complete in under :45 then modify to toes-to-eyes, knees-to-elbows, or hanging knee raises -DUs, modify reps to complete in under :40 then modify to single-unders -Row, modify cals to complete in under 1:00 STIMULUS NOTES: 8 intervals with a 1:1 work to rest ratio Each interval in under :90 Unbroken toes-to-bars in 1-3 sets and under :45 Row efforts in under 1:00; sprint pace Double-unders in under :40 with minimal rest STRETCHING: 1:00 foam roll calf/leg 1:00 quad roll calf/leg
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Tracy L 5:17pmWhat’s everyone bringing tomorrow to the BBQ?
Coach B 6:53pm | I’m being tortilla chips and homemade-ish salsa 🌮 |
Derrick 7:40pm | Some kind of fruit! lol |
Tracy L 8:42pm | Sounds good. I don’t get text notifications anymore 😞 so just seeing this. |
Coach B 9:28pm | I just checked a box in your profile. Let me know if you do or don’t receive this via text. |
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