WOD
 | Fri, Jun 14 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 20240614 | Home WOD 20240614 |
CrossFit 20240614(Calories) WARM-UP: 200m walk :30 Samson stretch/side 200m run (slow) 25-ft bear crawl 25-ft Spiderman lunges 25-ft Inchworm + push-up 25-ft crab walk (focus on maintaining high hips) 25-ft burpee broad jump 25-ft high knees 25-ft butt kickers 200m run (moderate pace) ROWING REVIEW PARTNER WOD FRIDAY!: Rx: STIMULUS: 14:00-22:00 8 rounds for time: 400m run Max-calorie row – One partner runs while the other rows for max calories – Athletes switch when the runner returns – Each partner will run and row four times SCALING OPTIONS: Rounds, 6 Run, e.g., 300m run, 200m ruck STIMULUS NOTES: Time cap: 24:00 Moderate-to-long duration effort Runs in 2:30 or less 10 or more calories per minute Partner workout, but each athlete has their own score STRETCHING: 1:00 foam roll calf/leg 1:00 couch stretch
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