WOD
 | Fri, May 24 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 20240524 | Home WOD 20240524 |
CrossFit 20240524(Time, Rx2, Rx3) WARM-UP: 200m walk On a 6:00 clock: Partner 1 | 8/6 calories Partner 2 | Alternating plank shoulder taps, hollow hold, active bar hang WOD WARM-UP: 10 synchronized sit-ups 15 calories 10 toes-to-bars (or scaled version) 15 calories 3 synchronized knees-to-elbows (or scaled version) PARTNER WOD FRIDAY! For time 60 synchronized AbMat sit-ups 80 calories 60 toes-to-bars 56 calories 60 synchronized knees-to-elbows 42 calories – Use any machine for calories Rx2 60 synchronized AbMat sit-ups 56 calories 60 knees-to-armpits 42 calories 60 synchronized knees-to-elbows 30 calories Rx3 30 synchronized AbMat sit-ups 42 calories 30 laying toes-to-bars 30 calories 60 synchronized hanging knee raises 16 calories INTENDED STIMULUS 19:00-25:00 Athlete's choice of machine for calories Sit-ups, toes-to-bars, and knees-to-elbows each in under 3:00 First set of calories in under 7:00 STRETCHING: 1:00 cobra stretch 1:00 couch stretch/side
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