WOD

Sun, Jul 13 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 (5 days ago)

CrossFit 20250713

Pullup Program 20210622

Other Results

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CrossFit 20250713

(Time)
WARM-UP:
200m walk
200m jog
10 leg swings/leg
10 lateral leg swings/leg
10 arm swings across
10 arm swings overhead
10 torso twists/direction
10 scap pull-ups
10 kip swings
10 box step-ups
10 box jumps, step down
10 box jump-overs
200m run

SKILL/STRENGTH: EMOTM x 6mins
3 broad jumps for max distance
– Build in distance each minute

WOD: 7 rounds for time
Rx:
STIMULUS 7:00-11:00; sub-5:00 for advanced athletes
5 box jump-overs (30/24)
3 ring muscle-ups

MODIFICATIONS:
-Box jump-overs, modify height
-Ring muscle-ups, modify reps first to as few as 1 per round, then modify movement, e.g., low-ring muscle-up transitions

STIMULUS NOTES:
Time cap 13:00
Minimal interference from the jumps should allow for unbroken sets of muscle-ups for at least the first few rounds
1:00 - 1:30 per round

STRETCHING:
1:00 foam roll calf/leg
1:00 lat stretch/side

1^st	6:17	Rosie Sun, Jul 13, 2025
2^nd	6:56	Coach B Sun, Jul 13, 2025
3^rd	7:17	Kelly Sun, Jul 13, 2025
1^st	9:19 Rx	Coach J Sun, Jul 13, 2025
2^nd	5:27	Nick Sun, Jul 13, 2025

Coach J	9:19 Rx
Nick	5:27	M
Rosie	6:17	M
Coach B	6:56	M
Kelly	7:17	M