WOD
 | Wed, Aug 16 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 20230816 | Home WOD 20230816 | Hit the Stimulus |
CrossFit 20230816(Time, Rx+, Rx2, Rx3) WARM-UP: 200m walk 3 sets 10 mountain climbers 10 air squats 5 push-ups to down dog Accumulate 2:00 L-sit hold – Scale to complete in sets of :15 or more ROPE CLIMB PROGRESSION/WARM-UP WOD: '2016 REGIONALS EVENT 7' BENCHMARK For time 21 thrusters (95/65) 3 rope climbs 15 thrusters 2 rope climbs 9 thrusters 1 rope climb Rx+ as event was programmed (above) Rx 75/55, 1 rope climb Rx2 65/45, 1/2 rope climb Rx3 45/35, 3 rope lowers INTENDED STIMULUS Finish in less than 10:00 Advanced athletes may go sub 5:00 Complete the thrusters in 1-3 sets and 1:30 or less (Rounds of 21 and 15) Perform the first set of rope climbs in under 1:30 STRETCHING: 2 sets :30 Cossack squat stretch/leg :30 double-forearm stretch
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