WOD
 | Thu, Jun 13 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 (7 days ago) |
| CrossFit 20240613 | Squat Program 20240613 | Home WOD 20240613 |
CrossFit 20240613(Time) WARM-UP: 200m walk 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 20 jumping jacks 10 single-leg toe touches/leg 20 alternating reverse lunges 20 mountain climbers 10 unweighted good mornings 20 walking lunges 10 up-downs SKILL/STRENGTH: EMOTM x 6mins 2 hang squat cleans – Build to a heavy set of 2 WOD: Rx: STIMULUS 3:00-10:00 For time: 21-15-9 Handstand push-ups Hang squat cleans (115/75) SCALING OPTIONS Rep scheme: 15-12-9 HSPU, e.g., Pike push-ups, stink-bugs, Double-DB shoulder presses (15/10) Barbell, e.g., 95-35 or 50-60% of 1RM STIMULUS NOTES: 12:00 time cap Shorter sprint-style effort - continuous movement through; scale as needed to sprint Hang squat cleans in 3 sets or less Round of 21 in 4:00 or less Round of 15 in 3:00 or less Round of 9 in 2:00 or less STRETCHING: 1:00 couch stretch/leg
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