WOD
 | Wed, May 15 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 20240515 | Gymnastics Program 20240515 | Home WOD 20240515 |
CrossFit 20240515(Time, Rx2, Rx3) WARM-UP: 200m walk 10 jumping jacks 10 alternating Spiderman stretches 10 push-ups to downward dog 10 burpees (slow) 10 alternating Samson lunges 10 reverse lunges 10 skier jacks 10 alternating scorpion stretches 10 air squats 10 burpees (fast) 400m run (or 400m row, or 800m bike or 200m ruck) SKILL/STRENGTH: Accumulate 2:00 in a handstand – Freestanding, against the wall, feet on a box, etc. WOD: For time 9 hand-release push-ups 100m run 15 hand-release push-ups 200m run 21 hand-release push-ups 400m run 21 hand-release push-ups 200m run 15 hand-release push-ups 100m run 9 hand-release push-ups Rx2 6-8-12 reps for hand-release pushups Rx3 middle run 200m, hand-release push-ups from knees – May ruck 1/2 of all running distance, except 100m, wear vest during entire WOD or carry no less than 30# INTENDED STIMULUS 8:00-12:00 Short-to-moderate duration effort Longest run in 2:00 or less First set of hand-release push-ups in 1:30 or less STRETCHING: 1:00 lacrosse ball chest mash/side 1:00 lacrosse ball shoulder mash/side
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