WOD

Thu, Jul 17 2025

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

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

Coach J

After yesterday's heavy day, today we'll focus on a moderate conditioning cycle of short runs, farmers carries, and plank holds. Expect this to tax your midline throughout the workout. Beforehand, we'll spend time working on double-unders.

For the more adventurous, stick around and join us at 6:45 for deadlifts in the 'Train with Chase' class.

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

CrossFit 20250717

Train w Chase 20250717

Are you staying hydrated?

CrossFit 20250717

(Rounds)
WARM-UP:
200m walk
10 steps banded monster walk, forward
10 steps banded monster walk, backward
10 banded sumo-stance good mornings

Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Karaoke
Skipping (forward/back/height/length)
200m run

10 steps banded monster walk, forward
10 steps banded monster walk, backward
10 banded sumo-stance good mornings

SKILL/STRENGTH: 8 sets
:20 double-unders
:10 rest
– Advanced athletes can try triple-unders or use a weighted rope

WOD: AMRAP x 16mins
Rx:
STIMULUS 4-6+ rounds
200m run
100m double-DB farmers carry (35/50 lb)
1:00 plank hold

MODIFICATIONS:
-Run, modify distance to complete in 1:15 or less
-Farmers carry, modify weight, e.g., 35/20 or 15/10 then distance
-Plank hold, modify time, e.g., :30 then movement, knees

STIMULUS NOTES:
4-6+ rounds
Run efforts in 1:15 or less
Farmers carry and plank hold efforts in 2 sets or less

STRETCHING: 2 sets
:30 calf roll/leg
:30 lacrosse ball roll/foot

1^st	4.20	Natalie Thu, Jul 17, 2025
2^nd	3.25	Brittany Thu, Jul 17, 2025
1^st	4.25 Rx	Brandon Thu, Jul 17, 2025
2^nd	4.225 Rx	Coach C Thu, Jul 17, 2025
3^rd	5.07	Edouard Thu, Jul 17, 2025

Brandon	4.25 Rx
Coach C	4.225 Rx
Edouard	5.07	M
Natalie	4.20	30#
Jose B	4.19	35#
Aaron D	4.12	M
Megan L	4.10	M
Derrick	4.05	M
Brittany	3.25	M
Phil	3.25	M