WOD
 | Wed, Jun 19 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 20240619 | Home WOD 20240619 | Gymnastics Program 20240619 |
CrossFit 20240619(Time) WARM-UP: 200m walk 10 leg swings/leg 10 lateral leg swings/leg 10 alternating lunges 200m run, slow 10 hamstring scoops/leg 10 alternating Cossack squats 10 hamstring kick-ups/leg 200m run, moderate pace 5 plate calf raises 10 alternating plate toe taps 10 alternating plate step-ups SKILL/STRENGTH: 8 sets :20 hollow hold :10 rest WOD WARM-UP: 200m run time test EMOTM x 3mins 3 box jumps – Increase box height with each minute WOD: Rx: STIMULUS 7:00-13:00 For time: 15 box jumps (30 in) 400m run 20 box jumps (24 in) 400m run 25 box jumps (20 in) 400m run SCALING OPTIONS: -Box height, e.g., 24-20-16, 20-20-20 -Box movement, e.g., step-ups -Box reps, e.g., 10-15-20, 15-15-15 -Run, e.g., 200m ruck, 300m, 200m STIMULUS NOTES: Time cap: 15:00 Box jumps in 1:00-2:00 Run effort should take longer than 2:15 Approximately 4:15 per box/run set STRETCHING: 1:00 foam roll calf/leg 1:00 lacrosse ball roll/foot
Planned: Thu,Jan23,2025 Wed,Jun19,2024
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