WOD
 | Sun, May 12 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 20240512 | Pull-up program 20240512 | Home WOD 20240512 |
CrossFit 20240512(Time, Rx2, Rx3) WARM-UP: 200m walk 2 sets: 30 single-unders :20 Samson stretch/leg 10 burpees 5 single-arm dumbbell shoulder-to-overhead/arm WOD PREP & WARM-UP WOD: For time 15 burpees 50 double-unders 20 left-arm DB snatches 20 right-arm DB snatches 450/350m row 20 single-arm overhead DB lunges 450/350m row 20 left-arm DB snatches 20 right-arm DB snatches 50 double-unders 15 burpees – Use one dumbbell (35/25) – Switch arms on the lunges as needed Rx2 350/250m, double-under attempts (count all attempts) – Use one dumbbell (25/15) Rx3 10 burpees 50 single-unders 15 left-arm DB snatches 15 right-arm DB snatches 300/200m row 30 single-arm overhead DB lunges 300/200m row 15 left-arm DB snatches 15 right-arm DB snatches 50 single-unders 10 burpees – Use one dumbbell (15/10) INTENDED STIMULUS 13:00-18:00 Burpees in under :90 Double-unders in under 2:00 Dumbbell snatches in under 1:00 per arm Overhead dumbbell lunges in under 2:00 Rows in under 2:15 STRETCHING: 200m recovery walk :30 Samson stretch/leg :30 elbow-to-instep/leg :30 scorpion stretch/side
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