WOD
 | Sun, May 26 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 |
 | Happy Birthday: Coach A |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250526 | Home WOD 20240526 |
CrossFit 20250526(Time, Rx+, Rx2, Rx3) WARM-UP: 200m walk 2 sets: 10 Samson stretch lunges 2. Scorpion stretches 10 PVC front squats 2. overhead squats 10 PVC good mornings 2. Romanian deadlifts 10 hollow rocks 2. superman arches 10 knee push-ups 2. push-ups 10 ring rows 2. dips SKILL/STRENGTH: 8 rounds :20 double-under, triple-under, or crossover work :10 rest WOD: For time 100 double-unders 50 alternating dumbbell snatches (35/25) 100 double-unders Rx+ 50/35 Rx2 50 double-under attempts (count every jump), 25/20 Rx3 single-unders, 20/15 INTENDED STIMULUS 5:00-10:00 (time cap: 12:00) Quick sprint workout Each set of double-unders in 2:00 or less Dumbbell load that allows at least 15 unbroken dumbbell snatches at a time STRETCHING: 1:00 banded shoulder stretches/side
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