WOD
 | Tue, May 28 2024 |  |
 | 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 |
| Sat, Dec 21, 2024 at 6:00pm Holiday Party - 6:00pm |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20240528 | 20240528 Pull-up Class | Home WOD 20240528 |
CrossFit 20240528(Time, Rx+, Rx2, Rx3) WARM-UP: 200m walk 25-ft down and back: Bear crawl (down) Samson lunges (back) Spiderman twist Side lunges Crab walk (focus on maintaining high hips) Burpee broad jump 400-meter run (easy pace) 3 sets: 5 scap pull-ups 10 alternating right/left plank shoulder taps to down dog 10 bootstrappers 200m run (fast/stride) WOD WARM-UP: 3 sets: 9 dumbbell deadlifts – increase dumbbell load to workout weight 1 set: 5 dumbbell deadlifts 8 box step-ups WOD: For time 21-15-9 DB deadlifts (50/35) 42-30-18 Box step-ups (24/20) – Use two dumbbells Rx2 35/20 Rx3 21-15-9 DB deadlifts (15/10) Box step-ups (16/12) INTENDED STIMULUS 5:00-8:00 Unbroken dumbbell deadlifts First set of box step-ups in under 3:00 STRETCHING: :30 bent-arm pec stretch/side 1:00 couch stretch/side
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