WOD
 | Sun, Aug 3 2025 |  |
 | Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip |
| Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 | Welcome: Edie |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20250803 | Pullup Program 20210706 | SQUAT CHALLENGE |
CrossFit 20250803(Weight) WARM-UP: 200m walk 2 sets: :20 skipping 10 alternating Cossack squats :20 mountain climbers 10 air squats :20 skipping 10 alternating shoo-the-turtles :20 plank jacks 10 counterbalance squats SKILL/STRENGTH: 3 rounds :30 med-ball bear hug (20/14) :30 med-ball bear-hug squats – Hold the medicine ball in a bear hug for the full 3:00 WOD REVIEW & WARM-UP: 3-4 sets 2 squat cleans – Rest 1:00 between sets WOD: For load: Squat clean 2-2-2-2-2-2-2 – Rest 2:00-3:00 between sets MODIFICATIONS: Limit load to maintain sound technique while building in load Substitute hang and power variations to work around limitations STIMULUS NOTES: Build to a heavy set of 2 squat cleans Reps do not need to be unbroken, but athletes should take no more than 10 seconds between lifts Start at a moderate load and build in weight STRETCHING: 1:00 standing pike stretch 1:00 frog stretch 1:00 saddle stretch
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