WOD
 | Tue, Apr 2 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 (5 days ago) |
| CrossFit 20240402 | Home WOD 20240402 | April Ab Challenge |
CrossFit 20240402(Time, Rx2, Rx3) WARM-UP: 200m walk JUNKYARD DOG Scale jump-overs to step-overs as needed Scale the crawl under to a bear crawl around the partner as needed AMRAP x 6mins Partner A: 6 jumps around partner Partner B: 6 jumps around partner Partner A: 6 jump over and crawl under partner Partner B: 6 jump over and crawl under partner SKILL/STRENGTH: 3 unbroken clean and jerks – Build to a heavy set WOD: For time 5 rounds: 200m run (100m ruck) 6 clean and jerks (115/85) Rx2 95/65 Rx3 65/45 INTENDED STIMULUS 7:00-12:00 Runs in 1:15 or less Clean and jerks in 1:15 or less Fast singles on the clean and jerks STRETCHING: 1:00 reach, roll, and lift 1:00 couch stretch /leg
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