WOD
 | Sun, Aug 13 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 20230813 | Home WOD 20230813 | 20230813 Goals Class | Other Results | Hit the Stimulus |
CrossFit 20230813(Rounds, Rx2, Rx3) WARM-UP: 10 alternating spiderman stretches 10 leg swings/leg (across the body) 10 leg swings/leg (forward and backward) :20 single-unders 10 KB deadlifts 10 alternating scorpion stretches :20 single-unders 10 KB good mornings 20 alternating reverse lunges :20 double-unders or single-unders SKILL/STRENGTH: Accumulate 30 KB Turkish get-ups WOD: AMRAP x 5mins 30 KB swings (53/35) 20 jumping lunges Rest 5:00, then… AMRAP 5: 30 KB swings (53/35) 20 jumping lunges – Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through Rx2 35/26 Rx3 26/18 INTENDED STIMULUS 5+ rounds total Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through STRETCHING: 1:00 banded shoulder distractions/side
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