WOD
 | Fri, Mar 22 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: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20240322 | Bar Muscle Up Class W3S7 | Home WOD 20240320 | Whole Foods Challenge |
CrossFit 20240322(Time, Rx2, Rx3) WARM-UP | 8:00 2 sets: 50 single-unders (scale to :20) 10 leg swings/leg 10 lateral leg swings/leg 6 alternating Samson stretch lunges :30 double-unders or practice 10 walking lunge steps SKILL/STRENGTH: 3 sets 5 GHD back extensions – Rest as needed WOD REVIEW & WARM-UP Partner WOD Friday!: 3 rounds for time 60 synchronized walking lunges 40 double-unders 40 GHD sit-ups – Perform the lunges and double-unders together – Split the GHD sit-up reps with one partner working at a time Rx2 double-under attempts (count all attempts), GHD to parallel or weighted sit-ups (20/14) Rx3 single unders, ab-mat sit-ups INTENDED STIMULUS 12:00-15:00 Walking lunges in under 1:30 Double-unders in under 1:00 GHD sit-ups in 2 sets or less in under 1:15 STRETCHING: 1:00 couch stretch/leg 1:00 runner's stretch/leg :30 cobra stretch :30 thread the needle/arm
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