WOD
 | Sat, Sep 9 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) |
| Barbell Strength 20230909 | Home WOD 20230909 | Veggie Challenge |
Barbell Strength 20230909(Weight) Warmup: 400m Run/500m Row 10 of each (w/ PVC)... - Passthroughs - Good Mornings - Front Squats - Clean Pulls - Strict Press - Clean High Pull - Push Press - Power Clean - Push Jerk Repeat 5 reps of each above w/ empty barbell NKITB Workout 2 - warmup Cleans (10 mins, include hangs)) - warmup Front Squats (5 mins) - warmup STOH (5 mins) 8 Mins to find 1RM complex of - 1 Clean (from ground) - 1 Front Squat - 1 Hang Clean - 1 Shoulder to Overhead (STOH) (all 4 movements must be performed unbroken, record max weight successfully lifted) 3 Rounds - double DB Bench Press Stability Accessory: 2 rounds - 20 prone weighted A raises (palms up) - 20 prone weighted A raises (palms down) - 20 prone weighted T raises (palms down) - 30 sec Lunge unstable Pollov Press /side then accumulate 50 GHD Situps Stretch: - 1 min Pigeon Pose /side - 30 sec Doorway Pec stretch /side - 10 Wall Wipers /side
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