WOD
 | Thu, May 16 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 20240516 | Squat Program 20240516 | Home WOD 20240516 |
CrossFit 20240516(Time, Rx2, Rx3) WARM-UP: 200m walk 2 sets: 10 PVC pass-throughs > around the worlds 10 alternating Spiderman stretches > scorpion stretches 10 push-up to down-dog > to upward dog 10 scap pull-ups > hollow-2-arch 5 single-arm dumbbell shoulder presses/arm > push presses 5 single-arm dumbbell front squats/arm > :03 bottom of squat hold WOD WARM-UP: 9-6-3 DB Thrusters & Pull-ups (work to WOD weight / use WOD scale pull-ups) WOD: For time 27-21-15-9 DB thrusters (25/20) Pull-ups – Use two DBs Rx2 20/15, Jumping pull-ups Rx3 15/10, Jumping pull-ups INTENDED STIMULUS 5:00-12:00 (time cap 14:00) Short sprint-style effort Loading should allow at least 10 thrusters unbroken Complete the first set of pull-ups in 2:00 or less STRETCHING: 1:00 double-forearm stretch 1:00 foam roll quad/leg
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