WOD
 | Sun, Apr 14 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 20240414 | Home WOD 20240414 | April Ab Challenge |
CrossFit 20240414(Time, Rx2, Rx3) WARM-UP: 200m walk 2 sets: 10 PVC pass-throughs 10 PVC good mornings 10 PVC overhead squats :15 side-plank hold/side 200m run :20 plank hold SKILL/STRENGTH: 3 sets 5 unbroken power cleans (building) WOD: 3 rounds for time 21 power cleans (115/85) 400m run (200m ruck) Plank hold for time equal to run time – Plank hold should be unbroken Rx2 95/75, 300m run (150m ruck) Rx3 55/35, 200m run (100m ruck) INTENDED STIMULUS 16:00-20:00 Power clean load that allows for 5-7 reps without rest Complete the 400m run in less than 2:00 Complete the plank in under 3:00 Perform a plank from hands and toes or elbows and toes STRETCHING: 1:00 foam roll calves 1:00 cobra stretch
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