WOD
 | Fri, May 17 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 20240517 | Home WOD 20240517 |
CrossFit 20240517(Time, Rx2, Rx3) WARM-UP: 200m walk PVC SWITCH GAME: The group must do penalty reps if an athlete drops a PVC or falls Penalty movements: 20 mountain climbers 5 burpees 10 toy soldiers 10 air squats SKILL/STRENGTH: 200m single-arm KB overhead carry – Use workout KB – Switch hands as needed PARTNER WOD FRIDAY!: 2 rounds for time 50 KB swings (53/35) 50 shuttle runs – One partner works at a time; switch as needed – 1 shuttle run = 25 ft down/25 ft back Rx2 35/26 Rx3 26/18, 40 shuttle runs INTENDED STIMULUS 12:00-18:00 Partners switch as needed 5 shuttle runs per minute pace Kettlebell swings in sets of 10 or more before switching Continuous movement with fast transitions between partners STRETCHING: 2 sets :30 foam roll IT band/leg :30 lacrosse ball roll/foot
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