WOD
 | Tue, Aug 1 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 |
 | Gymversary: James H(2) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20230801 | Home WOD 20230801 | Hit the Stimulus |
CrossFit 20230801(Time, Rx2, Rx3) WARM-UP: Partners Row to 100m For every meter one partner rows under or over 100m, second partner must perform that many reps of a penalty movement (vice versa) Penalties: Round 1: air squats Round 2: push-ups Round 3: sit-ups Round 4: burpees SKILL/STRENGTH: 10 Turkish get-ups/arm – Use a single DB or KB of moderate weight WOD: For time 50-40-30-20-10 Calorie row – Perform 15 wall-balls (20/14) after each row Rx2 14/10 Rx3 30-25-20-15-10 Calorie row – Perform 10 wall-balls (10/8) after each row INTENDED STIMULUS 9:00-14:00 Keep the row to 4:00 or less Advanced athletes - sell out on the rower and hold on to unbroken wall-balls Beginner and intermediate athletes - pace the row to maintain larger sets of wall-balls STRETCHING: 1:00 couch stretch/side 1:00 quad foam roll/side 1:00 press-up hold
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