WOD
 | Tue, May 14 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 20240514 | The Other Total | Power Clean Max | Squat Clean Max | Bench Press Max | Overhead Squat Max | Pull-up program 20240512 | Home WOD 20240514 |
CrossFit 20240514(No Results Tracked) WARM-UP: 200m walk 10 jumping jacks 5 push-ups 10 PVC pass throughs 10 skier jacks 5 up-downs 10 PVC front squats 20 plank jacks 5 burpees 10 PVC overhead squats WOD WARM-UP: 2 sets 3 squat cleans 3 bench presses 3 overhead squats – Rest :30 between movements while partner performs their set – Build in load through each set; less-experienced athletes may choose to use an empty barbell to continue to work on mechanics HEAVY DAY! WOD: 0:00-10:00 1-rep-max clean 10:00-20:00 1-rep-max bench press 20:00-30:00 1-rep-max overhead squat INTENDED STIMULUS Heavy day relative to each athlete's capacity 10:00 on each lift to build to a heavy single Aim for 4-6 solid attempts in the allotted time Take the clean from the floor and the bench press and overhead squat from a rack STRETCHING: :45 scorpion stretch/side :45 lacrosse ball upper back/side
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Misc Barbell
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