WOD
 | Wed, Jul 9 2025 |  |
 | Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip |
| Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BIt's a challenging couplet today at CFA! The bike is prescribed but you may use a rower, this doesn't mean anything because we want you to push the pace on whatever cardio machine you choose. Your second movement is kipping pull-ups but you may modify to jumping or rings rows. We're expecting you to finish each round in around 3:30 - it's another fast and furious today! 😅 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250709 | Are you staying hydrated? |
CrossFit 20250709(Time) WARM-UP: 200m walk :90 bike or row 6 alternating Samson lunges 10 air squats (arms up) 10 alternating cossack squats 10 hollow rocks 10 knee push-ups 10 dips :90 bike or row 6 alternating Spiderman twists 10 PVC overhead squats 10 PVC good mornings 10 superman arches 10 push-ups 10 ring rows SKILL/STRENGTH: 3 sets :30 side plank, right :30 side plank, left – Rest 1:00 between sets WOD: 3 rounds for time Rx: STIMULUS 7:00-11:00 35/25-cal Echo bike 21 pull-ups MODIFICATIONS: -Bike, modify reps, e.g., 25/20, 18/12 -Pull-ups modify reps first, e.g., 15 then movement, e.g., jumping pull-ups or ring rows – Advanced athletes who want an extra challenge can scale up to strict pull-ups STIMULUS NOTES: Time cap 13:00 Bike efforts in 2:30 or less; push the pace Pull-ups in 1-2 sets and under :90 Advanced athletes can scale up to strict pull-ups for an additional challenge STRETCHING: 100 banded pull-aparts 1:00 foam roll lats/side 1:00 foam roll quads/leg – Use a light band
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