WOD
 | Fri, Jul 18 2025 |  |
 | Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip |
| Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach JWho's in for a partner workout today? Rowing, Jump Rope and Deadlifts, all within an air conditioned environment :) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20250718 | Are you staying hydrated? |
CrossFit 20250718(Time) WARM-UP: 200m walk 30 rows pulls, legs only :30 row pulls, legs, then hips :30 row pulls, legs, hips, arms :30 full strokes 3 sets: :15 double-unders or attempts :15 rest 1 round: 1:00 row at 80-90% effort — In partners, 1 person rows a minute, and then the next partner rows for a minute — Determine the average calories completed from your team and use the following guidelines for each row effort for the workout: ~14/17+ cals = Rx’d ~10-13/13-16 cals = ~65/80 cals ~6-9/9-12 cals = 50/65 cals SKILL/STRENGTH: 4 sets :20 flutter kicks :10 rest :20 Russian twists :10 rest – Add weight to the Russian twists if desired PARTNER WOD FRIDAY!: For time Rx: STIMULUS 15:00-22:00 100/80-cal row 150 double-unders 100 deadlifts (135/95) 150 double-unders 100/80-cal row – One athlete working at a time; switch as needed MODIFICATIONS: -Row, modify cals to complete in 6:00 or less -Double-unders, modify reps first, e.g., 80 then movement, e.g, attempts or single-unders -Deadlifts, modify weight, e.g., light allowing at least 20 unbroken reps with a moderate effort STIMULUS NOTES: Time cap 24:00 Row in 6:00 or less Double-unders in 3:00 or less Deadlifts in 4:00 or less STRETCHING: 1:00 frog stretch 1:00 seated straddle stretch 1:00 seated butterfly stretch
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