WOD
 | Thu, Mar 28 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 |
| CrossFit 20240328 | 1 Minute MAX Tire Flips | Squat Program 20240328 | Home WOD 20240328 | Whole Foods Challenge |
CrossFit 20240328(Time, Rx2, Rx3) WARM-UP: 200m walk 10 arm swings across 10 alternating arm swings overhead 10 arm swings across 10 arm swings overhead 10 torso twists 10 toe touches 5 inchworms 5 knee push-ups 10 hollow rocks 5 push-ups 10 tuck-ups 5 pike push-ups 10 V-ups 10 alternating Spiderman stretches 10 scap push-ups 10 Samson stretch lunges BENCHMARK: 1:00 tire flip WOD: For time 50-ft handstand walk 25 toes-to-bar 50-ft handstand walk 50 alternating DB snatches (50/35) 50-ft handstand walk 25 toes-to-bar 50-ft handstand walk Rx2 24 alternating shoulder taps against the wall 25 knees-to-armpits 24 alternating shoulder taps against the wall 50 alternating DB snatches (35/20) 24 alternating shoulder taps against the wall 25 knees-to-armpits 24 alternating shoulder taps against the wall Rx3 24 alternating shoulder taps in a plank 15 hanging knee raises 24 alternating shoulder taps in a plank 40 alternating DB snatches (15/10) 24 alternating shoulder taps in a plank 15 hanging knee raises 24 alternating shoulder taps in a plank INTENDED STIMULUS 10:00-15:00; advanced athletes sub-7:00 Handstand walks in under 1:00 and no less than :25 for those scaling Complete each toes-to-bar set in under 3:00 Dumbbell loading that allows for sets of 10 or more reps STRETCHING: 1:00 reach, roll, and lift 1:00 couch stretch /leg
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Other Maxes
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