WOD
 | Wed, Jul 19 2023 |  |
 | Sat, Sep 16, 2023 at 8:00am New Kids in the Box |
| Sat, Oct 28, 2023 at 10:00am Dirty Wookie 5k |
| Sat, Dec 23, 2023 at 5:00pm Allure Holiday Party |
| Sat, Feb 3, 2024 at 10:00am CrossFit for Health Seminar |
| Thu, Feb 29, 2024 at 6:30pm 2024 CROSSFIT GAMES OPEN TEAMS ANNOUNCEMENT |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20230719 | Home WOD 20230719 | 1776 Pushup Challenge |
CrossFit 20230719(Time, Rx2, Rx3) WARM-UP: 2 sets 20 jump squats 10 med-ball front squats 50ft med-ball overhead carry 10 med-ball push presses to target 50ft med-ball overhead carry 10 wall-balls SKILL/STRENGTH: Build to a heavy set of 5 overhead squats WOD: CFG 2009 EVENT 5 BENCHMARK 3 rounds for time: - 20 wall-ball balls (20/14) - 20 low hang squat snatches (75/45) (each snatch begins from below the knee) Rx2 - 65/35 Rx3 - 35/15, 14/10 WB INTENDED STIMULUS 2009 CrossFit Games event 5 The fastest time was 11:18 @ 30 reps each Prioritize ability to perform large sets of reps - at least 10 reps every time pick up ball and/or bar STRETCHING: 1:30 couch stretch/leg
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