WOD
 | Thu, May 2 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 |
 | Happy Birthday: Patrick |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (8 days ago) |
| CrossFit 20240502 | Home WOD 20240502 | Squat Program 20240502 |
CrossFit 20240502(Time, Rx2, Rx3) WARM-UP: 200m walk 2:00 slow run, bike, row, or jump 2 sets: (1-set PVC & 1-set w/ bar) 10 pass-throughs 10 good mornings 10 muscle cleans 10 front squats 10 scap pull-ups WOD WARM-UP: 3 sets: 3 hang squat cleans working up to WOD weight – Rest 1:00 between sets 1 set: 3 hang squat cleans 2 bar muscle-ups – Use workout load and movement variation WOD: 6 rounds for time 9 hang squat cleans (105/75) 5 bar muscle-ups Rx2 85/65, jumping bar muscle-ups Rx3 45/35, jumping chest-to-bar pull-ups INTENDED STIMULUS 8:00-12:00 Unbroken hang squat cleans in the early rounds Muscle-ups in 1-2 sets STRETCHING: 1:00 couch stretch/side 1:00 straddle stretch/side
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