WOD
 | Sun, Apr 7 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 20240407 | Home WOD 20240407 | Bar muscle up class w4 s10 | April Ab Challenge |
CrossFit 20240407(Weight) WARM-UP: 200m walk 3 sets: :30 air squats :30 up-downs :30 rest 3 sets: :30 bottom of squat hold :30 burpees WOD WARM-UP: 3x5 back squats – Build in load each set to work to the first working set – Rest 1:00-2:00 between sets HEAVY DAY! WOD: For load 10-10-10-10-10 Back squat – Lift once every 4:00 INTENDED STIMULUS 5 sets of 10 heavy back squats All sets should be 70% of 1-rep-max or an RPE of 7 or above Perform straight sets across OR add no more than 5-10 pounds at a time STRETCHING: 2 sets :30 alternating scorpion stretch :30 pigeon stretch/leg
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