WOD
 | Fri, Jul 4 2025 |  |
 | 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! |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20230322 | Are you staying hydrated? |
CrossFit 20230322(Time) Warmup: :30 jumping jacks :30 mountain climbers :30 alternative Spider-Man stretch 1:00 air squats (:02 hold at bottom) 2 sets each partner: - 8-10 front squats (building) One partner works while one rests 1 set each partner: - 8-10 Russian KB swings - 8-10 American KB swings - one partner works while one rests 2 sets: :30 med ball sit-up -rest :30 between sets Partner WOD: 5 rounds 17:00-24:00 minutes - 20 Front Squats (115/75) - 30 KB Swings (70/53) - 40 partner Med Ball Situps (20/14) (split the squats and swings as needed, one partner works at a time; alternate reps on the situps) Stimulus notes: Squats and KB swings in 1:30 or less Sets of 5+ on the squats and KB swings 2:00 or less on the sit-ups Maintain a sprint pace throughout the workout with one person working and the other resting for all movements Cooldown: 1:00 foam roll upper back 1:00 foam roll quads
Planned: Fri,Jul4,2025 Wed,Mar22,2023
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