WOD
 | Wed, Jun 5 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 20240605 | 100 Burpees | Gymnastics Program 20240621 | Home WOD 20240605 |
CrossFit 20240605(No Results Tracked) WARM-UP: 200m walk 10 jumping jacks 10 alternating elbow-to-insteps 5 push-ups 10 jumping jacks 10 alternating single-leg V-ups 10 air squats 10 jumping jacks 10 leg swings/side 5 push-ups 10 jumping jacks 10 push-ups to downward dog 10 air squats 200m run BURPEE REVIEW & WARM-UP 1 set: :30 burpees to a target – Partner up and take turns and count reps 1 set: 1:00 burpees to a target – Partner up and take turns and count reps Benchmark WOD: For time STIMULUS: 12:00 or less 100 burpees to a target (9 per minute) – Target 6 inches above reach SCALING OPTIONS: - 75 burpees (7 per minute) - 50 burpees (5 per minute) - Target at the fingertips when arms are overhead - No target WORKOUT NOTE: Short grunt-work style workout 14:00 time cap STRETCHING: :30 figure-4 stretch/side :30 seated pike stretch
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Cardio
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