WOD
 | Fri, May 31 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 20240531 | Home WOD 20240531 | Other Results |
CrossFit 20240531(Time, Rx2, Rx3) WARM-UP: 200m walk 2 sets: :30 alternating Spiderman stretches 2. Samson stretches :30 up-downs :30 PVC pass-throughs 2. around-the-worlds :30 rest 2 sets: :30 air squats 2. pause at bottom :03 :30 burpees :30 PVC shoulder presses 2. push presses SKILL/STRENGTH: Build to a heavy 2-rep thruster from the rack PARTNER WOD FRIDAY!: PARTNER TOMMY V INTENDED STIMULUS 9:00-14:00 (16:00 time cap) 21 thrusters in no more than 3 sets and in under 2:00 3+ rope climbs (or chosen variation) per minute pace 21 thrusters (115/75) 12 rope climbs (15 ft) 15 thrusters (115/75) 9 rope climbs (15 ft) 9 thrusters (115/75) 6 rope climbs (15 ft) – Each partner completes the designated number of thrusters, then split rope climbs as needed Rx2 21 thrusters (95/65) 6-1/2 rope climbs (15 ft) 15 thrusters 4-1/2 rope climbs (15 ft) 9 thrusters 2-1/2 rope climbs (15 ft) Rx3 same rep scheme as Rx2, 45/35, rope lowers STRETCHING: 2 sets :30 foam roll IT band/leg :30 lacrosse ball roll/foot
|
|
|
