WOD

Tue, Apr 21

Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck

Sat, Jul 4, 2026 at 10:00am July 4 BBQ - Sparks Marina

Coach B

We have a new benchmark WOD for you today - GRIPPER RIPPER! 100m sprint with max clean & jerks for 8 rounds. The expectation is 80+ total reps for this benchmark so I'll chat with you today about scaling correctly to knock this one out of the park. Plan on sprinting and cycling today - it's going to be a fun one!

Welcome: Juan

CrossFit 20260421

GRIPPER RIPPER

Strength + Skill Class 2026 0421

CrossFit 20260421

(No Results Tracked)
WARM-UP:
200m walk
10 arm swings across
10 arm swings overhead
10 torso twists
20 alternating hamstring scoops
100m jog
20 high knees
20 butt kickers
:30 jumping jacks
:30 up-downs
:30 burpees
100m run

WOD MOVEMENT REVIEW & WARM-UP:
Clean & Jerk

BENCHMARK WOD 'GRIPPER RIPPER': 8 rounds for reps
Rx:
STIMULUS 10+ reps per round; 80+ total reps
On a 1:00 clock:
100m sprint
Max clean and jerks (115/75)
– Rest 3:00 between rounds

Rx2
100m sprint
Max clean and jerks (95/65)

Rx3
8 rounds for reps on a 4:00 clock:
100m run
6 clean and jerks (45/35)
– Rest the remainder of each interval

STIMULUS NOTES:
10+ reps per round; 80+ total reps
3:00 recovery to incentivize a hard effort per round
Sprint efforts
Each 100m sprint in under :30 for :30+ of barbell time
5+ cycled clean and jerks at a time

STRETCHING:
Hamstring scoop stretch
Walking quad stretch
Spiderman lunges
– 25 ft out and back of each
1:00 forearm floor stretch
1:00 scorpion stretch