WOD
 | Wed, Jul 23 2025 |  |
 | Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip |
| Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BToday we have an upper body arm burner with some pushing and pulling! It's another fast one BUT has a descending rep scheme - we all love a descending rep scheme - pull-ups and handstand push-ups are the name of the game. If you want to work on a higher skill you have the opportunity to do so with a modified rep scheme. It should be a fun and fast one - see you soon! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250723 | Are you staying hydrated? |
CrossFit 20250723(Time) WARM-UP: 200m walk :20 alternating Spiderman twists :20 unweighted good mornings :20 banded pull-aparts 20 jumping jacks 10 knee push-ups 20 alternating plank shoulder taps 10 ring rows 10 push-ups 10 stink bugs 10 scap pull-ups :20 alternating Spiderman twists :20 unweighted good mornings :20 banded pull-aparts SKILL/STRENGTH: EMOTM x 6mins 2-5 pull-ups WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of Rx: STIMULUS 6:00-12:00 for most; sub-5:00 for advanced athletes Pull-ups Handstand push-ups MODIFICATIONS: -Pull-ups, modify reps, e.g., 8-7-6-5-4-3-2-1 then movement, e.g., jumping pull-ups or ring rows -Handstand push-ups, modify reps, e.g., 8-7-6-5-4-3-2-1 then movement, e.g., reduced ROM (one 45# plate and an AbMat), pike handstand push-ups on the floor or a box, or dumbbell shoulder presses STIMULUS NOTES: Time cap 14:00 Pull-ups in 1-2 sets Handstand push-ups in 1-2 sets Compounding arm fatigue, but with push-pull combination and decreasing reps STRETCHING: 2 sets 1:00 foam roll upper back :30 downward dog
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