WOD
 | Fri, Aug 15 2025 |  |
 | 8:00am Topaz Lake Camping Trip |
| Fri, Dec 12, 2025 at 6:00pm Holiday Party |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250815 | SQUAT CHALLENGE |
CrossFit 20250815(Distance) WARM-UP: 200m walk 200m run, slow 5 head circles, left 5 head circles, right 10 arm swings across 10 arm swings overhead 15 arm circles forward 15 arm circles backward 20 torso twists 10 toe touches + reaches overhead 10 alternating over-the-fences 10 alternating Samson stretches 10 single-leg calf raises/leg 200m run (first half slow, second half fast) WOD REVIEW & WARM-UP: 1 set: 3 burpees, slow pace :15 rest 5 burpees, moderate pace :15 rest 10 burpees, fast pace PARTNER WOD FRIDAY!: On a 30:00 clock Rx: STIMULUS 10,000+ meters Machine of choice for distance – Trade off as desired. – Starting at :00 and again every 2:00, partners each perform 10 burpees together MODIFICATIONS: -Burpees, modify reps, e.g., 7, 3 then movement, e.g., up-downs STIMULUS NOTES: 10,000+ meters Quick transitions for sprint efforts Burpees in less than 1:00 Long duration partner workout to build cardiorespiratory endurance and stamina STRETCHING: :30 standing hamstring stretch/leg :30 elevated pigeon stretch/side
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