WOD
 | Tue, May 21 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 (5 days ago) |
| CrossFit 20240521 | Pull-up class 20240521 | Home WOD 20240521 | Other Results |
CrossFit 20240521(Rounds, Rx+, Rx2, Rx3) WARM-UP: 200m walk 3 sets: 1:00 bike or row 10 single-unders 10 toy soldier kicks 10 inchworm + push-ups 10 alternating Spidermans 10 box step-ups 10 alternating Samson stretches SKILL/STRENGTH: EMOTM x 6mins Min. 1 | Max time in a plank hold Min. 2 | Max flutter kicks WOD: AMRAP x 10mins 2-4-6-8… Box jump-overs (24/20) 100-ft DB farmers carry (45/35) – Use two DBs – Step down from the box Rx+ 55/45 Rx2 35/25 Rx3 Box step-overs 16/12, 20/15 INTENDED STIMULUS Get to the round of 16+ 10 box jump-overs in :45 or less Farmers carries in no more than 2 sets every round STRETCHING: 2 sets :30 double-forearm stretch 1:00 seated pike stretch
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