WOD
 | Tue, May 7 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 20240507 | Home WOD 20240507 |
CrossFit 20240507(Time, Rx2, Rx3) WARM-UP: 200m walk 25-ft down and back: Shuttle run High knees Butt kicks Broad jump Spiderman stretch Bear crawl Crab walk SKILL/STRENGTH: AMRAP x 7mins GHD back extensions – switch every :20 WOD: 4 rounds for time Run 800m – Rest 3:00 between rounds (may ruck 1/2 the distance with vest or carrying no less than 30#) Rx2 600m Rx3 400m INTENDED STIMULUS Each run in 2:30-4:00 Less rest than work for most athletes STRETCHING: 2 sets :30 calf stretch/leg :30 standing pike stretch
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