WOD
 | Mon, Sep 4 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 20230904 | Home WOD 20230904 | Veggie Challenge |
CrossFit 20230904(Time, Rx2, Rx3) WARM-UP: | 7:00 Touch hands and heels to the floor at the bottom of the V-up and hands to the feet at the top 25-ft toe walk 25-ft heel walk 25-ft bunny hops 25-ft walking lunges :20 hollow hold 10 alternating spiderman stretches 4 shuttle runs (1 run = 25 ft down, 25 ft back) 5 tuck-ups 10 air squats, slow 4 shuttle runs (1 run = 25 ft down, 25 ft back) 5 V-ups 10 air squats, fast SKILL/STRENGTH: Every 2:00 x 4 sets/arm 1 DB power clean 1 DB power snatch 1 DB thruster 1 DB overhead squat – Complete the complex on each arm once every 2:00 WOD: 9-15-21-27 reps for time V-ups DB thrusters (30/20) – Perform 10 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round Rx2 alt V-ups 20/15 Rx3 Tuck-ups, 15/10 INTENDED STIMULUS 9:00-15:00 Shuttle runs in 1:00-1:30 Round of 9 thrusters unbroken, round of 15 in 1-2 sets, and rounds of 21 and 27 in 2-3 sets 15+ V-ups/1:00 pace STRETCHING: 1:00 couch stretch/leg 1:00 cobra stretch
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