WOD
 | Tue, Jun 11 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 20240611 | Home WOD 20240611 |
CrossFit 20240611(Time) WARM-UP: 200m walk 10 jumping jacks 10 alternating Spiderman stretches 10 push-ups to downward dog 10 alternating Samson lunges 10 reverse lunges 10 skier jacks 10 alternating scorpion stretches 10 air squats 200m run PLANK TAP RELAY GAME: On a 5:00 clock SKILL/STRENGTH: 1 set 200-ft single-arm overhead kettlebell walk – Use your workout weight – Switch arms as needed WOD: For time Rx: STIMULUS 6:00-12:00 27-21-15 Knees-to-elbows Hand-release push-ups Russian KB swings (70/53) SCALING OPTIONS: -Rep scheme, e.g., 21-15-9 or 15-12-9 -Knees-to-armpits or Hanging knee raises -Hand-release knee push-ups or Push-ups from the knees -KB weight, e.g., 53/35, 35/26, 18/26 STIMULUS NOTES: Time cap: 14:00 Shorter-duration, grippy workout First set of knees-to-elbows in 2:00 or less Push-ups in 5 sets or less per round First round of Russian kettlebell swings in 3 sets or fewer STRETCHING: 1:00 doorway pec stretch/side
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