WOD
 | Wed, Aug 30 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 20230830 | Home WOD 20230830 | Hit the Stimulus |
CrossFit 20230830(Reps, Rx2, Rx3) WARM-UP: 200m walk then... 10 alternating spiderman stretch 10 standing toe touch and reach for the sky 10 plank to down dog (no push-up) 10 air squats 10 good morning + jump 10 alternating reach throughs in plank :30 air squats :30 push-ups :30 double knee tuck in plank :30 push-ups SKILL/STRENGTH: On a 6:00 running clock 5-7 squat therapy reps – Layer in a new point of performance every 1:00 1) Heels down 2) Hips move back and down 3) Knees track the toes 4) Hip crease gets below the knees 5) Spine stays in a neutral position (Does not flex during movement) – Perform reps on cue THE CHIEF - BENCHMARK WOD: 5 rounds of AMRAP x 3mins 3 power cleans (115/75) 6 push-ups 9 air squats – Rest 1:00 between rounds Rx2 95/65, foam roller push-ups Rx3 75/55, knee push-ups INTENDED STIMULUS Perform 3+ rounds in each 3:00 AMRAP Keep all movements unbroken for as many rounds as possible Work for the entire 3:00 - don't stop short STRETCHING: 2:00 Reach, roll, and lift
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