WOD
 | Fri, Aug 8 2025 |  |
 | Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip |
| Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach JPartner Fri-Yay!!! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250808 | SQUAT CHALLENGE |
CrossFit 20250808(Rounds) WARM-UP: 200m walk 10 Samson stretch lunges 10 PVC pass-throughs 10 air squats 10 hollow rocks 10 push-ups from knees 10 ring rows (easy) 10 PVC overhead squats 10 PVC good mornings 10 superman arches 10 push-ups 10 ring rows (difficult) OR 3-10 strict pull-ups WOD WARM-UP: 1 set: 5 double-dumbbell front squats 5 double-dumbbell front squats 5 double-dumbbell front squats 5 double-dumbbell front squats – Build in load – Rest :30 between sets 4 sets: :30 Partner A :30 Partner B Each partner rests while the other is going Increase pace each round and go for it on the last :30 effort PARTNER WOD FRIDAY: AMRAP x 20 mins Rx: STIMULUS Each interval in 2:00 or less 5 strict toes-to-bars 15 double-DB front squats (50/35) 10/6-cal Echo bike – 1 person does a round, then the next person does a round – After each partner completes a round, add 1 calorie to the bike MODIFICATIONS: -T2B, modify movement, e.g., hanging strict leg raises, hanging strict knee raises, or lying toes-to-kettlebells -Front squats, modify weight (moderate) and/or reps (10, 8) -Bike, modify cals to complete in early rounds, :30-:45 STIMULUS NOTES: Each interval in 2:00 or less Strict toes-to-bars in 1-2 sets Moderately dumbbell loading for unbroken dumbbell squat reps Sprint on the bike; early rounds in :30-:45 STRETCHING: 3:00 cool-down walk 1:00 cobra to downward dog
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