WOD

Sun, Jul 27 2025

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

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

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)

CrossFit 20250727

Pullup Program 20210727

Are you staying hydrated?

CrossFit 20250727

(Reps)
WARM-UP:
200m walk
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)

4 jogging shuttle runs
4 jogging shuttle runs
4 shuttle runs

WOD WARM-UP:
10 kip swings
3 kip swings + 3 hanging leg raises
3 kip swings + 3 knees-to-armpits
3 kip swings + 1-3 knees-to-elbows
3-5 knees-to-elbows

2 sets:
2 shuttle runs
3-5 knees-to-elbows
– Use workout variations

WOD: 5 rounds
Rx:
STIMULUS 10+
AMRAP x 2mins
10 shuttle runs
Max knees-to-elbows
– Rest 2:00 between rounds

MODIFICATIONS:
-Shuttle runs, modify reps, e.g., 8
-Max knees-to-elbows, modify movement, e.g., knees-to-armpits or hanging leg raises

STIMULUS NOTES:
10+ knees-to-elbows/round
Maintain pacing across all 5 rounds

STRETCHING:
200m cooldown walk
1:00 Samson stretch/side
1:00 elevated pigeon stretch/side

1^st	61	Chloe Sun, Jul 27, 2025
2^nd	60	Kelly Sun, Jul 27, 2025 Coach B Sun, Jul 27, 2025
1^st	104 Rx	Coach J Sun, Jul 27, 2025
2^nd	65	Aaron D Sun, Jul 27, 2025
3^rd	63	Nick Sun, Jul 27, 2025

Coach J	104 Rx
Aaron D	65	M
Nick	63	M
Chloe	61	M
Coach B	60	M
Kelly	60	M