WOD

Mon, Jul 21 2025

Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip
Fri, Dec 12, 2025 at 6:00pm Holiday Party
Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS!
Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS!
Sun, Mar 1, 2026 at 10:00am SUNDAY MORNING LIGHTS!
CrossFit 20250721NANCYUpperbody Strength 20250721Are you staying hydrated?

CrossFit 20250721


(No Results Tracked)
WARM-UP:
200m walk
10 PVC pass-throughs
10 PVC good mornings
10 PVC hang muscle snatches
10 alternating Spiderman stretches
10 counterbalance plate squats
200m run, slow
10 PVC pass-throughs
10 PVC good mornings
10 PVC muscle snatches
10 alternating Samson stretch lunges
10 counterbalance plate squats
200m run, fast

SKILL/STRENGTH: 5 sets
1 power snatch
1 hang squat snatch
1 overhead squat

BENCHMARK WOD 'NANCY': 5 rounds for time
Rx:
STIMULUS 10:00-18:00
400m run
15 overhead squats (95/65)

Rx2
400m run
15 overhead squats (65/45)

Rx3
4 rounds for time:
300m run
15 overhead squats (45/35)

MODIFICATIONS:
-Run, modify to distance can complete in 2:00 or less
-Overhead squats, light load, something can complete 10 reps at once or use PVC

STIMULUS NOTES*:
10:00-15:00
Light loading and large sets for the overhead squats
Fast but consistent pace on the runs

*CAP updated stimulus to 10:00-18:00; 12:00-16:00 for most athletes (250303)

STRETCHING:
1:00 banded shoulder stretch/arm

0% 0%


775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)