WOD
 | Tue, Aug 22 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 |
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 | Happy Birthday: Cassy |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20230822 | Home WOD 20230822 | Hit the Stimulus |
CrossFit 20230822(Reps, Rx2, Rx3) WARM-UP: 200m walk Perform the jumping jacks and burpees with a pacing of :20 slow, :20 moderate, and :20 fast 1:00 jumping jacks 10 alternating Samson stretch lunge/leg 1:00 burpees SKILL/STRENGTH: Accumulate 100 straight-leg sit-ups WOD: 5 sets for load and reps Every 4:00, complete: 3 push presses – Immediately following your final push press, complete a single max set of handstand push-ups Rx2 max set of stink bugs Rx3 max set of push-ups, from the knees if needed Add LOAD to comment section INTENDED STIMULUS Complete a new set once every 4:00 Start around 70% of 1-rep-max push press and build to a heavy set 10+ handstand push-ups for the first 3 rounds Begin the handstand push-ups within :30 of finishing each set of push presses Intentional movement redundancy to build strength STRETCHING: 1:00 ea of banded shoulder stretches/side
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