WOD
 | Sun, Jun 16 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 |
 | Gymversary: Carlos(1) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20240616 | Home WOD 20240616 |
CrossFit 20240616(Time) WARM-UP: 200m walk 10 arm circles forward then backward 10 arm swings across 5 hip circles each direction 5 torso twists each direction 10 alternating toe touches 5 elbow-to-instep/leg 10 alternating scorpion stretches 10 alternating hip crossovers 5 inchworms 5 downdog to cobras SKILL /STRENGTH: Accumulate 20 GHD back extensions WOD REVIEW & WARM-UP: 2 sets: 5 sumo deadlift high pulls – Build to workout load 2 sets: 4 sumo deadlift high pulls 4 lateral burpees over the bar :15 plank hold – Use workout load and movement variations WOD: Rx: STIMULUS 8:00-15:00 For time: 30 sumo deadlift high pulls (75/55) 1:00 plank hold 30 lateral burpees over the barbell 1:00 plank hold 30 sumo deadlift high pulls 1:00 plank hold 30 lateral burpees over the barbell – Plank hold time is accumulated SCALING OPTIONS: -Barbell weight, e.g., 65/45, 55/35, 45/35 -Barbell reps, e.g., 20, 15 -Plank hold, e.g., :45, :30 -Burpee reps, e.g., 20, 15 -Burpee, e.g., lateral up-downs over the barbell, up-downs STIMULUS NOTES: Time cap: 17:00 6-10 or more unbroken sumo deadlift high pulls No longer than 2 minutes to accumulate a 1-minute plank hold Burpees in 3:00 or less STRETCHING: 3 sets :30 cobra stretch :30 Spiderman stretch/side
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