WOD

Mon, May 6 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 20240506

CINDY

Home WOD 20240506

Upper Body Strength 20240506

CrossFit 20240506

(No Results Tracked)
WARM-UP:
200m walk
10 jump squats
5 inchworms
10 Samson stretch lunges
10 ring rows
10 jump squats
5 inchworms
10 alternating Cossack squats
10 challenging ring rows
– Walk the feet forward to increase the difficulty of the row

WOD WARM-UP:
3 sets:
:30 squat therapy
:30 rest

1 set:
5 tempo push-ups (:02 down)
10 push-ups

BENCHMARK WOD - CINDY: AMRAP x 20mins
5 Pull-Ups
10 Push-Ups
15 Squats

Rx2 scale 1 movement
Rx3 scale 2 or more movements

– put score in CINDY tab

STRETCHING:
1:00 couch stretch/leg
1:00 banded lat stretch/arm