WOD
 | Wed, Jul 30 2025 |  |
 | Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip |
| Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BToday, you’ll take on an AMRAP of air squats, sumo deadlift high pulls, and hand-release push-ups. We have a light load and low reps so plan on a fast pace for this WOD. Can't wait to see you all master this workout today! 💪🏼 |
 | Welcome: Carmille |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250730 | Are you staying hydrated? |
CrossFit 20250730(Rounds) WARM-UP: 200m walk 1:00 of jump-rope practice 7 reps tempo wall-facing squats 6 banded pull-aparts to chest 1:00 of jump-rope practice, running 7 reps pause wall-facing squats 6 banded pull-aparts to waist 1:00 of jump-rope practice, high jumps 7 reps wall-facing squats 6 banded good mornings SKILL/STRENGTH: 3:00 plank hold WOD REVIEW & WARM-UP WOD: 3 rounds: AMRAP x 4mins Rx: STIMULUS 2-4+ rounds per AMRAP 12 air squats 10 sumo deadlift high pulls (75/55) 8 hand-release push-ups – Rest 1:00 between round – Score is total reps completed - 1 round = 30 reps MODIFICATIONS: -Air squats, modify reps to complete in :30 or less -SDHP, modify weight & reps to complete in :20-:45 and 1-2 sets -Push-ups, modify reps first then movement, e.g., hand-release push-ups from the knees or hand-elevated push-ups STIMULUS NOTES: 2-4+ rounds per AMRAP Air squats in :15-:30 Sumo deadlift high pulls in :20-:45 and 1-2 sets Hand-release push-ups in :10-:45 Choose your own pace on this workout as long as you can maintain sound technique STRETCHING: 1:00 seated pike stretch (feet together) 1:00 seated straddle stretch (feet wide) 1:00 butterfly stretch
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