WOD
 | Mon, Jun 17 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 20240617 | Upper Body Strength 20240617 | Home WOD 20240617 |
CrossFit 20240617(Weight) WARM-UP: 200m walk 1:00 bike (row) :30 push-ups from the knees :30 ring rows :30 air squats :30 scap pull-ups 1:00 bike (row) :30 push-ups :30 ring rows :30 air squats :30 strict pull-ups WOD REVIEW & WARM-UP: 3 sets: 5 power cleans – Perform touch-and-go reps – Rest as needed between sets EMOTM x 3mins Min 1 | 5 power cleans Min 2 | :30 bike (row) Min 3 | 3 strict pull-ups + 6 push-ups + 9 air squats – Use workout load and variations WOD: Rx: STIMULUS: -Cals in :50 or less -Complete 1 full round of work in minute 3 EMOTM x 18mins Min 1 | 5 power cleans (155/105) Min 2 | 12/9 cals bike (row) Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats SCALING OPTIONS: -Barbell weight, e.g., 95/75, 75/45, 45/35 -Cals, e.g., 10/7, 7/5 -Pull-ups, e.g., seated, ring rows -Push-ups, e.g., knee -Min 3 reps, e.g., 3-6-9 STIMULUS NOTES: Unbroken power cleans Calories in :15-:50 Strict pull-ups and push-ups in 2 sets or less Scale as needed to complete 1 full round of work in minute 3 STRETCHING: Accumulate 2:00 reach, roll, and lift
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