WOD

Tue, Jul 15 2025

Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip

Fri, Dec 12, 2025 at 6:00pm Holiday Party

Welcome: Brittany

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (4 days ago)

CrossFit 20250715

Are you staying hydrated?

CrossFit 20250715

(Time)
WARM-UP:
200m walk
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
10 single-leg toe touches/leg
20 alternating reverse lunges
10 unweighted good mornings
20 walking lunges

SKILL/STRENGTH: 3 sets
5 KB windmills/arm
– Build in load, but only as quality mechanics allow

WOD: 5 rounds for time
Rx:
STIMULUS 9:00-15:00
12 KB goblet squats (53/35)
1 legless rope climb
12 single-arm KB box step-ups (20/20 in)
6 strict pull-ups

MODIFICATIONS:
-KB goblet squats, modify weight & reps
-Rope Climb, modify height then movement, e.g., climbs w/ legs, rope lowers
-Box step-ups, modify height
-Pull-ups, modify reps first then movement, banded strict pull-ups, foot-assisted pull-ups, or ring rows

STIMULUS NOTES:
Time cap 17:00
3:00 or less per round
Unbroken goblet squats
Alternate hands as needed on the kettlebell box step-ups

STRETCHING:
1:00 foam roll quad/leg
1:00 foam roll lats/arm

1^st	11:37	Kelly Tue, Jul 15, 2025
2^nd	12:51	Rosie Tue, Jul 15, 2025
3^rd	12:52	Natalie Tue, Jul 15, 2025
1^st	11:56	Nick Tue, Jul 15, 2025
2^nd	12:28	Derrick Tue, Jul 15, 2025
3^rd	12:46	Aaron D Tue, Jul 15, 2025

Kelly	11:37	M
Nick	11:56	M
Derrick	12:28	M
Aaron D	12:46	M
Rosie	12:51	M
Natalie	12:52	M
Chloe	13:08	M
Jaya	13:12	M
Wake	13:20	M
Holly	13:44	M
James H	13:49	35#
Brittany	15:00	DNF
Diggity	15:00	M