WOD

Sat, Aug 30 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party
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Fri, Mar 6, 2026 at 4:30pm FRIDAY NIGHT LIGHTS!
Most Recent Benchmark:
CrossFit Open 26.2 on Mar 8, 2026 (4 days ago)
Barbell Strength 20250823Power Clean MaxSquat Clean MaxGymnastics Class 2025 0823Other ResultsSQUAT CHALLENGE

Barbell Strength 20250823


(Check In)
-200m walk
-10 forward leg swings per leg
-10 side leg swings per leg
-10 hip circles in each direction
-10 forward small to large arm circles
-10 backward small to large arm circles
-10 torso twists
-10 kang squats
-:30 sec wrist stretch
-100m run

Accessories: 2 rounds
-12 hip extensions
-12 sit-ups
-6 front squats w/ empty bar

Barbell warm-up:
-5 Romanian deadlifts
-5 clean pulls
-5 muscle cleans
-5 front squats
-5 power cleans
-5 high hang squat cleans
-5 front squats

Clean warm-up:
-5 reps @ 40%
-3 reps @ 60%
-2 reps @ 70%
-1 rep @ 80%

Clean MAX:
30 min to find 1RM
Suggested working sets
-1 rep @ 85%
-1 rep @ 90%
-1 rep @ 95%
-1 rep @ 100%
continue adding 5-10# to failure

Jerk:
-2 sets x 3 reps @ 70-80%
-3 sets x 2 reps @ 80-90%
-4 sets x 1 rep @ 90%+

Accessory:
-max tire flips

Stretching:
-:30 couch stretch
-:30 set child pose
-:30 scorpion stretch

Foam Rolling:
-Quads: 1-2 minutes.
-Hamstrings: 1-2 minutes.
-Glutes: 1-2 minutes.
-Shoulders: 1-2 minutes.

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DerrickYes
RobertYes
AmeliaYes
Coach EYes
Coach BYes
Coach JYes
Tracy LYes
Jose BYes
NicoleYes
Joey PYes
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)