WOD

Sun, Sep 21 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)
CrossFit 20250921Pullup Program 20210928Fruits and Veggies!

CrossFit 20250921


(Rounds)
WARM-UP:
200m walk
:30 bike, row, or jump
5 inch worms
5 cossack squats
10 sumo deadlifts (empty barbell)
5 push-ups
5 air squats
10 Romanian deadlifts (empty barbell)
5 push-ups to down dog
5 Kang squats
10 deadlifts (empty barbell)

SKILL/STRENGTH: 3 sets
:20 side plank hold/side
:30-1:00 odd object hold

WOD: AMRAP x 12mins
Rx:
STIMULUS 5-9 rounds
15 deadlifts (135/95)
10 push presses
5 strict handstand push-ups

MODIFICATIONS:
-Push press weight, e.g., 50-60% of 1RM
-HSPUs, e.g., reduced ROM (45# plate or lower) box, or stinkbug
-HSPUs reps, e.g., 3

STIMULUS NOTES:
Deadlifts in :20-1:00
Push presses in :10-:30
Strict handstand push-ups in :10-1:15
Each round approximately 1:15-2:15
Retest from June 27, 2024

STRETCHING:
1:00 lacrosse-ball tricep mash/side
1:00 lacrosse-ball front delt mash/side

0% 0%

1st6.19 Coach B Sun, Sep 21, 2025
2nd6.10 Tracy L Sun, Sep 21, 2025
3rd6.02 Coach E Sun, Sep 21, 2025
1st6 Joe K Sun, Sep 21, 2025
2nd5.08 Nick Sun, Sep 21, 2025
3rd4.11 Coach J Sun, Sep 21, 2025

Coach B6.19
55# / 2xHSPU(45#}/stink bugs
Tracy L6.10
M
Coach E6.02
65# / stinkbugs
Joe K6
M
Rosie5.15
35#
Nick5.08
M
Natalie5
M
Kelly5
25#
Coach J4.11
M
775-848-8935
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