WOD
 | Tue, Mar 19 2024 |  |
 | Sat, May 18, 2024 at 7:00am Burpee Mile |
| Mon, May 27, 2024 at 10:00am Memorial Day Murph |
| Thu, Jul 4, 2024 at 10:00am Sparks Marina Paddleboard and BBQ |
| Sun, Sep 1, 2024 at 6:00am Bring A Friend Week |
| Sat, Sep 14, 2024 at 8:00am New Kids in the Box |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20240319 | Home WOD 20240319 | Front Squat 5-Rep Max | Whole Foods Challenge |
CrossFit 20240319(Weight) WARM-UP: 200m walk > 200m run, row or bike 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats WOD WARM-UP: 4 sets 5 front squats – Build to 70-80% of 1-rep-max front squat – Rest 1:00 between sets WOD - HEAVY DAY!: 5 sets for load 5 front squats INTENDED STIMULUS – All sets at 70% or greater of 1-rep-max front squat or an RPE of 7 or above for those who do not have a recent 1-RM – Rest 3:00 between sets STRETCHING: 3 sets :30 cobra stretch :30 Spiderman stretch, left :30 Spiderman stretch, right :30 coach stretch/leg
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5 Rep Max
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