WOD
 | Thu, Jun 20 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 20240620 | Squat Program 20240620 | Home WOD 20240620 | Other Results |
CrossFit 20240620(Time) WARM-UP: 200m walk :20 skier jacks :20 Samson lunges :20 air squats :20 kettlebell bent-over rows :20 skier jacks :20 Samson lunges :20 air squats :20 kettlebell sumo deadlifts SKILL/STRENGTH: 4 sets 3 deadlifts – Build to a heavy set of 3 WOD: STIMULUS complete rounds in 1:00 or less; 1:00 or more for rest Every 2:00 for 8 rounds: 5 deadlifts 10 wall-balls (20/14) (11/10) – Athlete’s choice for deadlift load (suggested 275/185) SCALING OPTIONS: -Deadlift weight, e.g., 60-70% of 1RM -Wall-ball weight, e.g., 14/10, 10/8 -Wall-ball height, e.g., 10/9 -Wall-ball reps, e.g., 5-8 STIMULUS NOTES: Combination of heavy lifting and conditioning work Unbroken deadlifts Unbroken wall-balls to a higher-than-usual target Score is slowest round STRETCHING: 2 sets :30 Samson stretch/side :30 elevated pigeon stretch/side
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