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 20250721 | NANCY | Upperbody Strength 20250721 | Are 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
|
The Girls
|
|
