WOD
 | Sat, Aug 5 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 (6 days ago) |
| Barbell Strength 20230805 | Home WOD 20230805a | Hit the Stimulus |
Barbell Strength 20230805(Check In) Warmup 20 pulls on rower 5 inchworm push-ups 10 banded pass throughs 15 banded pull-aparts -- 20 pulls on rower 10 med-ball good mornings 10 med-ball deadlifts 5 burpees over the med ball -- 20 pulls on rower 10 med-ball front squats 10 med-ball strict presses 5 burpees over the med ball Front Squats Warmup to 65% Every 3 mins x 6 sets - 3 Front Squats (increase load each set) (Focus on leading with your elbows out of each squat and driving up out of the hole) Shoulder Press - 2 x 5 @ 65-75% - 2 x 3 @ 75-85% - 3 x 1 @ 85-95+% Accessory: 3 rounds - 5 strict Toes-2-Bar - 10 alt Pistol Squats - 20 med ball Russian Twists then - 150m backward Sled Drag (45/25) Stretch - 1 min Couch stretch/side - 1 min Quad foam roll/side - 1 min Seal stretch
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