WOD
 | Wed, Aug 23 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 (8 days ago) |
| CrossFit 20230823 | Home WOD 20230823 | Hit the Stimulus |
CrossFit 20230823(Reps, Rx2, Rx3) WARM-UP: 200m walk 10 alternating spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 10 box step up and overs 10 med-ball deadlifts 10 sit-ups 10 box step up and overs 10 med-ball high-pulls 10 weighted sit-ups 10 box jump-overs 10 med-ball front squats 10 alternating V-ups 10 box jump-overs 10 med-ball cleans 10 V-ups SKILL/STRENGTH: Review med-ball cleans then 4 sets... 10 med-ball cleans WOD: AMRAP x 2mins Knees-to-elbows – Rest 1:00 AMRAP x 4mins 5 knees-to-elbows 7 wall-balls (20/14) – Rest 2:00 AMRAP x 6mins 5 knees-to-elbows 7 wall-balls 9 box jump-overs (24/20) Rx2: Knees-to-armpits, 14/10 Rx3 Hanging knee raises, 10/8, box step-overs (20/16) INTENDED STIMULUS 30+ reps in the first AMRAP 36+ reps in the second AMRAP 84+ reps in the third AMRAP STRETCHING: 2 sets :30 alternating scorpion stretch :30 pigeon stretch/leg
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