WOD
 | Thu, May 9 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 20240509 | Squat Program 20240509 | Home WOD 20240509 |
CrossFit 20240509(Reps, Rx2, Rx3) WARM-UP: 200m walk 2 sets: 10 alternating Spiderman stretches > scorpion stretches 10 alternating plank reach-throughs > plank shoulder taps 10 alternating single-leg V-ups > V-ups 10 bear crawl steps > crab walk steps 10 scap pull-ups > hollow-2-arch 200m run SKILL/STRENGTH: Freestanding handstand practice WOD: AMRAP x 10mins 3-6-9-12… etc. Toes-to-bars 1-2-3-4… etc. Wall walks Rx2 Knees-to-elbows, partial wall walks Rx3 Hanging knee raises, Inchworm + push-ups INTENDED STIMULUS Get into the 6th round or further Toes-to-bars in sets of 3 or more 4 or more wall walks per minute pace STRETCHING: 1:00 banded shoulder stretches/arm
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