WOD
 | Sun, Mar 31 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 20240331 | Home WOD 20240331 | Bar Muscle Up Class W3 S8 | Whole Foods Challenge |
CrossFit 20240331(Time, Rx2, Rx3) WARM-UP: 200m walk On a 5:00 clock with a partner: 5 pass throughs 5 around the worlds 5 muscle cleans 5 jumping ring dips – Use a PVC SKILL/STRENGTH: Build to a heavy 1-rep squat clean BENCHMARK STRICT ELIZABETH WOD: For time 21-15-9 Squat cleans (135/95) Strict ring dips Rx2 95/65, Jumping ring dips Rx3 15-12-9 Hang squat cleans (45/35) Foot-assisted ring dips INTENDED STIMULUS 6:00-10:00; advanced athletes sub-6:00 Sets of 5 or more unbroken squat cleans Complete the first set of ring dips in 5 sets or less STRETCHING: 1:00 foam roll quads 1:00 couch stretch/side
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