WOD
 | Tue, Jul 29 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 a couplet of bar muscle-ups and dumbbell-hold walking lunges. My advanced athletes, I'd like you to plan to push the pace through this workout and my intermediate and beginner athletes let's focus on our month of July stimulus and use today to work on higher-skill movements at moderate volume. It's going to be a fun WOD, see you soon! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250729 | Are you staying hydrated? |
CrossFit 20250729(Time) WARM-UP: 200m walk 10 scap push-ups 10 scap pull-ups 15 band pull-aparts 30 skips 20 mountain climbers 10 reverse lunges 30 high skips 20 plank knee-to-elbows 10 reverse lunges 30 long skips 20 flat-footed mountain climbers 10 walking lunges 10 scap push-ups 10 scap pull-ups 15 band pull-aparts WOD WARM-UP: 6 kip swings 3 kip swings + 3 kips 3 kipping pull-ups 3 chest-to-bar pull-ups 2 climbing pull-up drills 3:00 bar muscle-up practice 8 walking lunges, bodyweight 8 walking lunges, light load 8 walking lunges, workout weight WOD: 5 rounds for time Rx: STIMULUS 6:00-12:00; advanced athletes may go sub-5:00 7 bar muscle-ups 21 DB goblet-hold walking lunges (50/35) MODIFICATIONS: -Muscle-ups, modify reps first, e.g., 5 then movement, e.g., jumping bar muscle-ups, ring rows -Walking lunges, modify weight and/or reps to complete in 1:00 or less then movement, e.g., step-ups to a low box STIMULUS NOTES: Time cap 14:00 Bar muscle-ups in 1-3 sets and less than 1:30 Lunges in :30-1:00 STRETCHING: 3:00 recovery bike, row, or walk 1:00 foam roll glute/side 1:00 pigeon stretch/side
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