WOD
 | Fri, May 10 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 20240510 | Home WOD 20240510 |
CrossFit 20240510(Calories, Rx2) WARM-UP: 200m walk 3 sets: 10 calories per partner – One partner moves through each one of the stretches from the list while the other works – Use machine of choice and pick up the pace each round Stretches: Alternating toy soldiers, slow Alternating Samson stretch Alternating plank reach throughs SKILL/STRENGTH: For load 3-3-3-3-3-3-3 Weighted dip – Scale appropriately to ability, e.g., banded PARTNER WOD FRIDAY!: AMRAP x 10 Max-calories on any machine – Non-working partner holds a plank Rx2 – Non-working partner holds a plank from the knees INTENDED STIMULUS Partner sprint intervals for max calories Athlete's choice of machine Non-working partner holds a plank; switch as needed STRETCHING: 2 sets :30 lacrosse ball chest mash/side :30 doorway pec stretch/side
|
|
|
