WOD
 | Fri, May 3 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 20240503 | Home WOD 20240503 |
CrossFit 20240503(Rounds, Rx+, Rx2, Rx3) WARM-UP: 200m walk 2 sets: 10 single kettlebell deadlifts 5 single-arm kettlebell presses/arm :30 handstand or plank hold 200m run WOD WARM-UP: 12 Russian kettlebell swings 6 handstand push-ups 50m farmers carry (out and back) – Use workout variations and loads – Split the work evenly and practice fast transitions PARTNER WOD FRIDAY! AMRAP x 24mins 24 Russian KB swings (53/35) 12 handstand push-ups 200m farmers carry – Share work load as desired – Use two KBs for the farmers carry; go out together and trade as needed Rx+ 70/53 Rx2 35/26, reduced ROM HSPUs (no larger than 45# plate) Rx3 26/18, double-KB presses INTENDED STIMULUS 4-6+ rounds Kettlebell swings in 1-2 sets Handstand push-ups in 1-3 sets every round No more than 2 transitions on the farmers carry STRETCHING: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll lats
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