WOD
 | Tue, Aug 12 2025 |  |
 | Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip |
| Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BIt's a high-skill couplet today but instead of working on muscle-up transitions we'll have you work some faster modified movements like C2Bs or jump C2Bs. And plan on jumping to the box today even if that means lowering your box, we're looking for high heart rates today! ❤️🔥 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250812 | SQUAT CHALLENGE |
CrossFit 20250812(Time) WARM-UP: 200m walk 10 alternating step-ups 10 ring rows 5 inchworms 10 push-ups 10 scap pull-ups 10 alternating step-ups 5-10 jumping pull-ups 5 inchworms 5-10 foot-assisted dips 1-5 strict pull-ups WOD REVIEW & WARM-UP: 1 set: 5 box jumps (low target) 5 box jumps (workout height) 2 sets: 3 box jumps 2 ring muscle-ups – Use workout variations WOD: 10 rounds for time Rx: STIMULUS 8:00-12:00 3 muscle-ups 4 box jumps (30/24) MODIFICATIONS: -Muscle-ups, modify reps first, as little as 1 then movement, e.g., chest-to-bar pull-ups, jumping chest-to-bar pull-ups, or ring rows -Box jumps, modify height first then movement, e.g., step-overs or step-ups STIMULUS NOTES: Time cap 14:00 Higher-skill gymnastics paired with a taller box jump Lower reps to encourage a fast pace Unbroken muscle-ups for as long as possible STRETCHING: :45 foam roll calves/side 1:00 foam roll upper back
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