WOD
 | Fri, Aug 1 2025 |  |
 | Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip |
| Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach JIt's Partner Fri-Yay!!! |
 | Gymversary: James H(4) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250801 | SQUAT CHALLENGE |
CrossFit 20250801(Time) WARM-UP: 200m walk :15 arm circles forward (small) :15 arm circles forward (large) :15 arm circles backward (small) :15 arm circles backward (large) 10 PVC pass-throughs 5 PVC around-the-worlds/direction 20 mountain climbers 10 alternating box step-ups 10 ring rows 5 strict sit-ups 5 box jumps, slow 5-10 feet-elevated ring rows 10 sit-ups 10 box jumps, fast 1-5 strict pull-ups SKILL/STRENGTH: 10-30 GHD hip extensions – Hold the top and bottom of each rep for :01 PARTNER WOD FRIDAY! 5 rounds for time Rx: STIMULUS 9:00-15:00 20 synchronized sit-ups 30 box jumps (20/24 in) 20 chest-to-bar pull-ups – Partners complete 20 sit-ups each in synchronization and split the box jumps and pull-ups as needed, with one working at a time – Non-working partner must be holding a plank during the box jumps, but may rest during the pull-ups MODIFICATIONS: -Sit-ups, modify reps, e.g., 12 to complete in 1:10 or less -Box jumps, modify height to complete in :30-1:15 -Chest-to-bar pull-ups, modify reps first, e.g., 6 then movement, e.g., kipping, ring rows STIMULUS NOTES: Time cap 17:00 Sit-ups in :40-1:10 Box jumps in :30-1:15 Chest-to-bar pull-ups in 1-2 sets and :45 or less STRETCHING: 2 sets :45 cobra stretch :45 child’s pose
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