WOD
 | Sun, May 19 2024 |  |
 | 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 |
| Sun, Dec 8, 2024 at 10:00am 12 WODs of Christmas Begins |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20240519 | Home WOD 20240519 | Other Results |
CrossFit 20240519(Reps, Rx2, Rx3) WARM-UP: 200m walk 10 alternating Samson stretches 200m row 3 sets: 3 burpees 5 sit-ups 7 AbMat good mornings 3 inchworm + push-ups 200m row SKILL STRENGTH: Accumulate 25 GHD back extensions 25 GHD hip extensions WOD: AMRAP x 10mins 30 AbMat sit-ups 15/10-calorie row Rx2 20 AbMat sit-ups 10/7-calorie row Rx3 15 AbMat sit-ups 10/7-calorie row INTENDED STIMULUS 4-7 rounds Keep rounds to 2:30 or less Sit-ups in 1:15 or less each round Calories in 1:00 or less each round STRETCHING: :30 couch stretch/side :30 elevated pigeon stretch/side :30 seated reach stretch
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