WOD
 | Thu, May 23 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 20240523 | Squat Program 20240523 | Home WOD 20240523 |
CrossFit 20240523(Time, Rx2, Rx3) WARM-UP: 200m walk 25-ft bear crawl 25-ft Samson lunges 25-ft Spiderman twist 25-ft Inchworm + push-up 200m run (moderate pace) 25-ft crab walk (focus on maintaining high hips) 25-ft burpee broad jump 25-ft high knees 25-ft butt kickers 200m run (fast/stride) WOD WARM-UP: 1 set: 8 unweighted alternating reverse lunges 8 empty barbell alternating reverse lunges 2 sets: 8 push presses 8 alternating front rack lunges – Build to workout load – No rest between movements WOD: 5 rounds for time 8 handstand push-ups 8 alternating front rack lunges (75/65) 8 push presses (75/65) 400m run Rx2 reduced ROM HSPUs (may use no larger than 45# plate), 65/55, 300m Rx3 stink-bugs, 55/45, 300m – May ruck 1/2 of each run distance INTENDED STIMULUS 15:00-20:00 (time cap: 22:00) Handstand push-ups in 1-2 sets Unbroken front rack lunges every round Large if not unbroken sets of lunges and push presses Runs in 2:00 or less each round STRETCHING: 2 sets :30 foam roll IT band/leg :30 lacrosse ball roll/foot
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