WOD
 | Tue, Aug 15 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 02030815 | Home WOD 20230815 | Hit the Stimulus |
CrossFit 02030815(Reps, Rx2, Rx3) WARM-UP: 10 alternating spiderman stretches 10 leg swings/leg (across the body) 10 leg swings/leg (forward and backward) 10 scap push-ups 10 KB deadlifts 10 alternating scorpion stretches 5-10 elevated push-ups 10 KB good mornings 10 arm swings/arm (across the body) 10 arm swings/arm (forward and backward) 5-10 push-ups or elevated push-ups SKILL/STRENGTH: 3 sets 10 left-arm KB back lunges 10 left-arm KB side bends 10 right-arm KB back lunges 10 right-arm KB side bends – Use moderate weight, challenging but doable – Perform all reps on one arm unbroken – Step back for the lunges with the leg opposite of the KB WOD: AMRAP x 9mins 7 strict ring dips 15 KB swings (70/53) Rx2 foot-assisted strict ring dips, 53/35 Rx3 banded strict ring dips 35/26 INTENDED STIMULUS 5-7 rounds Dips in 1-2 sets for most of the workout Swings in 1-2 sets throughout the entire workout Spend no more than :45 on the dips and 1:00 on the swings each in the first 5:00 of the workout STRETCHING: 1:00 lacrosse-ball chest mash/side 1:00 band pull-aparts – Perform chest mashing on the floor or against the rig as needed
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