WOD
 | Wed, Aug 6 2025 |  |
 | Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip |
| Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BToday is a Heavy Day with a twist! 🍋 You'll be working every minute to complete back-rack reverse lunges, then box jumps, then rope climbs AND it includes a 1:00 rest during minute 4! I'll ask you to go up in weight and height as long as you're maintaining good technique. I think it will be a fun one - see ya soon! |
 | Welcome: Katie S & Kyle |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250806 | SQUAT CHALLENGE |
CrossFit 20250806(Weight) WARM-UP: 200m walk 2 sets: :30 alternating reverse lunges :15 rest :30 good mornings :15 rest :30 alternating box step-ups :15 rest :30 ring rows :15 rest WOD REVIEW & WARM-UP: EMOTM x 4mins: 3 box jumps – Increase height each minute to get to a starting weight On a 2:00 clock: Rope climb review On a 5:00 clock: 4-6 alternating back-rack reverse lunges – Build in load HEAVY DAY! WOD: EMOTM x 20mins Rx: STIMULUS Min 1: 8 alternating back-rack reverse lunges Min 2: 5 box jumps Min 3: 3 rope climbs Min 4: rest MODIFICATIONS: -Box jumps, modify to height that is challenging but achievable for 5 consistent reps with a good effort then modify movement, e.g., box step-ups -Rope climbs, modify reps first then height then movement, e.g., rope lowers STIMULUS NOTES: Heavy day with a twist :45-:50 of work per minute Start at a challenging first working load; increase or decrease throughout the workout as needed Take the back-rack lunge barbell from a rack Challenging box jump height; step down from the box STRETCHING: 1:00 couch stretch/side 1:00 standing calf stretch/side
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