WOD
 | Tue, Jun 18 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 (5 days ago) |
| CrossFit 20240618 | Home WOD 20240618 |
CrossFit 20240618(Weight) WARM-UP: 200m walk AMRAP x 4mins :30 single-unders :20 handstand hold 10 scap pull-ups SKILL/STRENGTH: 3 sets 1:00 freestanding handstand practice – Rest 1:00 between sets WOD REVIEW: Push and split jerks WOD WARM-UP: 3 sets: 3 push jerks + split jerk – Build to starting workout load – Take the bar from the rack HEAVY DAY! WOD: 7 sets: 3 push jerks + 1 split jerk STIMULUS NOTES: All sets at 60% or more of 1-rep-max jerk or something that feels moderately light Build to a heavy set of the complex, aiming for the heaviest load in the 5th or 6th set Lift once every 3:00 Take the bar from the rack STRETCHING: 1:00 banded shoulder stretch/arm
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