WOD
 | Mon, Aug 21 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 20230821 | GWEN | Home WOD 20230821 | Other Results | Hit the Stimulus |
CrossFit 20230821(No Results Tracked) Warm-Up: 10 arm swings (across) 10 arm swings (overhead) 10 unweighted good mornings 10 alternating lunge + twists 10 push-ups w/ barbell 10RDLs 10 bent-over rows 10 hang muscle cleans 10 shoulder presses SKILL/STRENGTH: Review clean & jerk Crossfit 'GWEN' 15-12-9 of Clean & Jerks This workout is for weight (max weight while going unbroken on reps). There is no time constraint. Take as much rest in between sets as needed. The sets are 'touch and go' only. The weight may not rest on the ground. All rest or re-grip is to be done off the ground (hips, shoulders, overhead) until the round is completed. Use same weight for each round RECORD SCORE UNDER 'GWEN' TAB INTENDED STIMULUS Use the same load across all sets Rest 3:00-4:00 between sets All sets MUST be unbroken/touch-and-go Use a load that is challenging for 10 reps, but not a 10-rep-max STRETCHING: 1:00 thread the needle /arm 1:00 couch stretch /leg
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The Girls
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