WOD
 | Thu, Apr 18 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 (7 days ago) |
| Quarterfinals 2024 WOD 1 | Squat Program 20240418 | Home WOD 20240418 | April Ab Challenge |
Quarterfinals 2024 WOD 1(Reps, Rx+, Rx2, Rx3,  CrossFit EventsWARM-UP: 200m walk 10 pulls on the rower (easy pace) 5 elbow-to-instep/leg 10 box step-ups 10 pulls on the rower (moderate pace) 5 jumping air squats 10 dumbbell box step-ups 10 pulls on the rower (fast pace) 5 up-downs 10 dumbbell box step-ups WOD WARM-UP IQF 24.1 BENCHMARK WOD: Rx+ 4 rounds for max reps: 1 minute of snatches (85/135 lb) 1 minute of rowing for calories 1 minute of double dumbbell box step-ups (35/50 lb) (20/20 in) 1 minute of rest Rx row or bike, 115/75, 35/20, 20/20 in Rx2 row or bike, 95/65, 35/20, 20/20 in Rx3 row or bike, 75/55, 25/15, 20/16 in INTENDED STIMULUS 100-250 reps or more Fight for one more rep in each minute; every rep makes a huge difference Aim for 10 or more reps of each exercise in each interval Snatch loading allow for at least 5 touch-and-go reps at a time Hold onto the dumbbells for the full minute Not signed for the QFs, choose movements that challenge your ability and allow you to get 10-20 reps per minute STRETCHING: 1:00 double-forearm stretch 1:00 seated hamstring stretch
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