WOD
 | Tue, Apr 30 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) |
| CrossFit 20240430 | Home WOD 20240430 | Bar Muscle up class W5 S15 | April Ab Challenge |
CrossFit 20240430(Time, Rx2, Rx3) WARM-UP: 200m walk 25 feet down and back: Bear crawl (down) Samson lunges (back) Spiderman twist Side lunges Crab walk (focus on maintaining high hips) Burpee broad jump 200m run (easy pace) 3 sets: 10 alternating scorpion stretches 10 alternating walking lunges 10 alternating shoo the turtles Finish with 200m run (moderate pace) WOD WARM-UP: 3 sets 10 dumbbell front rack lunges 100m jog (or 100m ruck) WOD: For time 600m run 36 dumbbell front rack lunges (40/30) 400m run 24 dumbbell front rack lunges 400m run 12 dumbbell front rack lunges 200m run – Use two DBs – Or ruck half the run distance Rx2 400m run 36 dumbbell front rack lunges (30/20) 300m run 24 dumbbell front rack lunges 300m run 12 dumbbell front rack lunges 200m run Rx3 300m run 24 dumbbell front rack lunges (15/10) 200m run 12 dumbbell front rack lunges 200m run 6 dumbbell front rack lunges 100m run INTENDED STIMULUS 10:00-16:00 Complete the set of 36 lunges in no more than 2:00 600m run in 3:30 or less; 400m run in 2:15 or less STRETCHING: 200m cooldown walk 1:00 hamstring stretch/side
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