WOD

Fri, Jul 11 2025

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 20250711Are you staying hydrated?

CrossFit 20250711


(Time)
WARM-UP:
200m walk
10 leg swings/leg
10 lateral leg swings
10 arm swings across
10 arm swings overhead
10 toe touches
200m run
10 alternating Samson stretch lunges
10 inchworms
10 alternating Cossack squats
200m run

WOD REVIEW & WARM-UP: 1 set
3-5 kettlebell snatches/arm
5-8 kettlebell snatches/arm
– Use workout weight and variation

PARTNER WOD FRIDAY!: For time
Rx:
STIMULUS 18:00-24:00; advanced athletes could go faster
1600m run (together)
then…
10 rounds:
16 wall-balls (20/14)
16 kettlebell snatches (53/35)
– Partners run together and then alternate full rounds; 5 rounds each

MODIFICATIONS:
-Run, modify distance
-Wall-balls & Snatches, modify weight before reps

STIMULUS NOTES:
Time cap 26:00
Push the pace on the run to make the wall-balls more challenging
Kettlebell snatches in sets of 10+ (ideally more)

STRETCHING:
1:00 calf stretch/leg
1:00 couch stretch/leg
1:00 forearm barbell mash/arm

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1st24:57 Coach B Fri, Jul 11, 2025
2nd26:08 Rosie Fri, Jul 11, 2025
Kelly Fri, Jul 11, 2025
3rd26:12 Cassy Fri, Jul 11, 2025
1st24:08 Edouard Fri, Jul 11, 2025
Coach C Fri, Jul 11, 2025
2nd24:57 Josh Fri, Jul 11, 2025

Coach C24:08
M
Edouard24:08
M
Coach B24:57
JM/BP 12 reps / 14# / 26#
Josh24:57
M
Jaya26:08
M
Kelly26:08
M
Rosie26:08
M
Cassy26:12
M
Megan L26:12
M
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