WOD
 | Thu, Apr 25 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 20240425 | Squat Program 20240425 | Home WOD 20240425 | April Ab Challenge |
CrossFit 20240425(Time, Rx2, Rx3) WARM-UP: 10 ring rows 10 knee push-ups 10 air squats to a medicine ball 5 scap pull-ups 5 push-ups 5 medicine-ball front squats – Hold the bottom of each squat for :01 2 sets: 5 strict or foot-assisted pull-ups 5 hand-release push-ups 8 wall-balls SKILL/STRENGTH: Accumulate 30 V-ups 40 tuck-ups 50 hollow rocks WOD: For time: 50-40-30 Wall-balls (20/14) 5-4-3 Muscle-ups Rx2 40-30-20 14/10 5-4-3 Low-ring muscle-up transitions Rx3 30-20-10 Wall-balls (10/8) 5-4-3 Foot-assisted strict pull-ups Foot-assisted strict ring dips INTENDED STIMULUS 8:00-15:00 50 wall-balls in 4:00 or less 5 muscle-ups in 2:00 or less STRETCHING: 2 sets 1:00 saddle stretch 1:00 child’s pose stretch
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