WOD
 | Fri, Apr 5 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 20240405 | Home WOD 20240405 | April Ab Challenge |
CrossFit 20240405(Time, Rx2, Rx3) WARM-UP: 200m walk :30 single-unders :30 single-under jog in place :30 single-under jump front to back :30 single-under jump side to side :30 single-under left leg :30 single-under right leg :30 double-unders or attempts 2 sets: :30 Samson stretch/side :30 band pull-aparts :30 calf stretch/side WOD WARM-UP PARTNER WOD FRIDAY!: For time 4 rounds: 30 synchronized walking lunges 50 hang power snatches (75/55) 100 double-unders – Split the snatches and double-under reps with one partner working at a time Rx2 65/45, 100 double-under attempts (count all attempts) Rx3 45/35, single-unders INTENDED STIMULUS 17:00-23:00 Lunges in 1:30 or less Snatches in 2:30 or less Double-unders in 1:30 or less STRETCHING: 1:00 sit and reach (right leg) 1:00 sit and reach (left leg) 1:00 sit and reach (straddle)
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