WOD
 | Wed, Apr 22 |  |
 | Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck |
| Sat, Jul 4, 2026 at 10:00am July 4 BBQ - Sparks Marina |
 Coach JToday, we have a heavy day off 4 sets of overhead squats, building in load. |
 | Welcome: Juan |
| CrossFit 20260422 | LIGHT TIL ITS NOT |
CrossFit 20260422(No Results Tracked) WARM-UP: 200m walk :30 bike 5 slow squats (:03 pause at the bottom) 5 behind-the-neck push press (:03 pause overhead) :30 bike 5 wall-facing squats 10 alternating overhead lunges :30 bike 10 air squats :30 overhead squat static hold WOD MOVEMENT REVIEW & WARM-UP: Overhead Squat + Deficit Push-Up BENCHMARK WOD 'LITE 'TIL IT'S NOT': For load Rx: STIMULUS 2+ rounds in the 6:00 AMRAP Overhead squat 8-8-8-8 Then … AMRAP x 6mins: 40 overhead squats (75/55) 30 deficit push-ups (4/2 in) Rx2 Overhead squat 8-8-8-8 Then … AMRAP x 6mins: 40 overhead squats (65/45) 30 deficit push-ups (2/1 in) Rx3 Overhead squat 8-8-8-8 Then … AMRAP x 6mins: 20 overhead squats (35/15) 15 push-ups from the knees STIMULUS NOTES: Heavy lift with a spicy AMRAP finisher For the heavy lift, increase loads across each set and record the heaviest load successfully lifted from the rack 2+ rounds in the 6:00 AMRAP AMRAP overhead squats in 1-3 sets and under 1:30; Take the bar from the ground Deficit push-ups in 2-4 sets and under 1:30 STRETCHING: 5 slow bootstrappers 10 slow plate rows (:02 pause at the top) 10 alternating Samson stretch :30 lacrosse ball pec smash/side
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