WOD
 | Tue, Jun 4 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 20240604 | Home WOD 20240604 | 20240604 Pull-up Class |
CrossFit 20240604(Rounds) Welcome to June, a month focused on improving conditioning capacity! Expect plenty of running and rowing throughout the month. WARM-UP: 200m walk 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 arm circles forward 10 arm circles backward 10 unweighted good mornings 10 leg swings/leg 10 lateral leg swings/leg 10 Samson stretch lunges 10 alternating Cossack squats EMOTM x 6mins Min. 1 | :20-:40 plank hold Min. 2 | :20-:40 bottom-of-squat hold Min. 3 | :40 burpees SKILL/STRENGTH: Accumulate 50 alternating wall-facing handstand shoulder taps (scale according to ability) Or… 150-ft handstand walk WOD: AMRAP x 10mins STIMULUS: 4-7 rounds - 20 alternating walking lunges - 2 wall walks - 20 sit-ups - 2 wall walks Scaling Options: Wall Walk - 1 wall walk instead of 2 - 2 partial wall walks - 4 inchworms + push-up from the knees Workout Notes: - go unbroken on the lunges - do wall walks in 30 secs or less STRETCHING: 2 sets 1:00 foam roll upper back 1:00 foam roll quads
|
|
|
