WOD
 | Thu, Aug 10 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) |
| CrossFit 20230810 | Home WOD 20230810 | Hit the Stimulus |
CrossFit 20230810(Reps, Rx2, Rx3) WARM-UP: 2 sets 10 leg swings (1) front/back / (2) side/side 20 alternating shoo the turtles 10 alternating Samson stretch :20 bottom-of-squat hold SKILL/STRENGTH: 3 sets 10 lateral banded squats 10 banded good mornings 10 banded bicep curls 10 banded tricep extensions Rest :30 between sets WOD: 3 x AMRAP x 6mins Run 600m Max wall-balls (20/14) in remaining time – Rest 1:00 between AMRAPs Rx2 400m, 14/10 Rx3 300m, 10/8 INTENDED STIMULUS 20-30 (or more) reps per AMRAP All runs in under 5:00 Wall-balls loading should allow for 10+ reps at a time Short rest break between AMRAPs to prepare for a strong run pace STRETCHING: 1:00 couch stretch/leg 1:00 runners stretch/leg 1:00 arm across body stretch/arm
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