WOD
 | Mon, Jun 3 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 (5 days ago) |
| CrossFit 20240603 | Power Clean Max | Upperbody Strength 20240603 | Home WOD 20240603 |
CrossFit 20240603(No Results Tracked) Welcome to June, a month focused on improving conditioning capacity! Expect plenty of running and rowing throughout the month. WARM-UP: 200m walk 2 sets: 5 inchworms 10 walking lunges 20 mountain climbers 10 walking lunges 10 forward and back right leg swings 10 forward and back left leg swings WOD WARM-UP: 1 set: 5 touch-and-go power cleans 2 sets: 3 touch-and-go power cleans 2 sets: 1 power clean HEAVY DAY! WOD: 9 sets for load 5-5-3-3-3-1-1-1-1: Power clean – Lift one set every 3:00 INTENDED STIMULUS Increase loading across as many sets as possible, building to a heavy single for the day Begin the first set of 5 around 65% of 1-rep-max power clean Touch-and-go sets of 5 and 3 STRETCHING: 1:00 pigeon stretch/leg
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Cleans
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