WOD
 | Thu, Aug 31 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 (6 days ago) |
| CrossFit 20230831 | 1 Mile Run | Home WOD 20230831 | Hit the Stimulus |
CrossFit 20230831(Calories, Rx2, Rx3) WARM-UP: 200m walk then... 2 sets 10 jumping jacks 10 over-the-fences 10 skier jacks 10 Samson lunges 10 jump squats SKILL/STRENGTH: Push Press 10-10-5-5-3-3-1-1 Review Jump Rope & Double Unders WOD: EMOTM x 10mins Even: row for max calories Odd: 25 double-unders - Rest 5:00 For time: 1 mile run Rx2 - 45 sec DU attempts, 800m run Rx3 - 50 singles, 600m run (record total calories rowed record mile time in separate tab) INTENDED STIMULUS At least 10+ calories/1:00 Stronger rowers will likely approach 20+ calories Advanced athletes should test how hard they can row and still perform double-unders unbroken Newer athletes can pace the row and focus on getting as many double-unders as possible per round The run should be an all-out effort, relative to tolerance STRETCHING: :30 couch stretch/leg :30 lacrosse ball roll calf/leg
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Cardio
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