WOD
 | Mon, Aug 11 2025 |  |
 | Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip |
| Fri, Dec 12, 2025 at 6:00pm Holiday Party |
| Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 1, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
 Coach JHappy Monday! Today you’ll take on two kinds of cleans along with a 400-meter run for multiple rounds. The focus is on heavier cleans; however, there is a lot of interference between the movements, so beware. |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20250811 | Upperbody Strength 20250811 | SQUAT CHALLENGE |
CrossFit 20250811(Time) WARM-UP: 200m walk 200m run, slow :30 alternating hamstring scoops 2 sets: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-meter run – Practice maintaining a figure-4 body position on each run. 200m run, faster WOD REVIEW & WARM-UP: 3-4 sets 6 power cleans – Build to workout weight – Rest 1:00 between sets WOD: 3 rounds for time Rx: STIMULUS 10:00-15:00 400m run 21 med-ball cleans (30/20) 12 power cleans (155/105) MODIFICATIONS: -Run, modify distance to complete in 2:30 or less -Med-ball cleans, modify weight & reps to complete in 1:30 or less then movement, e.g., hang med-ball cleans, med-ball power cleans, or med-ball front squats -Power cleans, modify weight & reps to complete in 1:30 or less then movement, e.g., hang power cleans or dumbbell power cleans STIMULUS NOTES: 10:00-15:00 Heavier than normal med-ball cleans and moderate-to-heavy power cleans Run efforts in under 2:30 Med-ball cleans and power cleans each in under 1:30 SKILL & STRETCHING: 2 sets: 400m run – Rest 3:00 between efforts 2 sets: :30 foam roll IT band/leg :30 lacrosse ball roll/foot
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