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 |
| 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 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
|
|
|
