WOD
 | Mon, Aug 14 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 20230814 | Home WOD 20230814 | Hit the Stimulus |
CrossFit 20230814(Time, Rx+, Rx2, Rx3) WARM-UP: - 300m walk 2 sets - 12 straight-leg sit-ups - 12 supermen - 12 tempo PVC muscle snatches SKILL/STRENGTH: 3 sets 100m double-KB or DB overhead carry (use weight can carry without putting KBs down) Superset w/ 25 air squats – Rest 1:00 between sets WOD: 3 rounds for time 30 GHD sit-ups (full ROM) 30 power snatches (45/35) Rx+ - 65/45 Rx2 - medball weighted sit-ups, 35/25 Rx3 - Abmat sit-ups, 25/15 INTENDED STIMULUS 8:00-12:00 1:00-2:00 for each movement Snatches in sets of 10+ Significant challenge to maintain midline stability STRETCHING: - 1:00 lacrosse ball shoulder mash/side - 1:00 cobra stretch
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