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
CrossFit 20230814Home WOD 20230814Hit 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

0% 0%

1st11:32 Rx2Coach B Mon, Aug 14, 2023
2nd12:19 Rx2Amelia Mon, Aug 14, 2023
3rd13:21 Rx2Chloe Mon, Aug 14, 2023
1st15:47 RxJames H Mon, Aug 14, 2023
2nd9:53 Rx2Coach C Mon, Aug 14, 2023
3rd11:03 Rx2Aaron D Mon, Aug 14, 2023

James H15:47 Rx
Coach C9:53 Rx2
45#
Aaron D11:03 Rx2
Coach B11:32 Rx2
Wayne11:34 Rx2
Marcus11:47 Rx2
Katie A11:47 Rx2
35#
Megan M12:15 Rx2
35#
Amelia12:19 Rx2
35#
Jenn12:58 Rx2
35#
Chloe13:21 Rx2
Josh13:43 Rx2
65#
Tiffany W9:52 Rx3
Carsyn12:15 Rx3
Joanie13:05 Rx3
Phil13:30 Rx3
Chanel10:50
20 reps of each @ rx3
Daniel O13:38
45# w/ planks
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)