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
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
CrossFit 20230322Are 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

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Planned: Fri,Jul4,2025 Wed,Mar22,2023
TodayAll Time

Stephen W22:52
M
Holly22:52
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Brice23:38
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Derrick23:38
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Jose B23:38
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775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)