WOD
 | Fri, Jun 21 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 20240621 | Home WOD 20240621 |
CrossFit 20240621(Time) WARM-UP: 200 walk :30 single-unders 20 alternating plank shoulder taps 5 single-arm shoulder presses/arm :30 single-single-double :20 side plank hold/side 5 dumbbell shoulder presses – Hold the top of each rep for :03. :30 double-unders :20 hollow hold 10 dumbbell shoulder presses – Cycle reps quickly WOD WARM-UP PARTNER WOD FRIDAY!: Rx: STIMULUS 18:00-28:00 For time with a partner: 160 double-unders 160 AbMat sit-ups 160 double-unders 160 DB push presses (50/35) 160 double-unders 400m DB farmers carry – Split the work as desired – Use two dumbbells SCALING OPTIONS: -Reps, i.e., 100, 80 -Rope, double-under attempts, single unders -Dumbbell weight, i.e., 35/20, 20/15, 15/10 -Farmers carry distance, i.e., 300m, 200m STIMULUS NOTES: Time cap: 30:00 Double-unders in 2:00-3:00 per set AbMat sit-ups in 5:00-7:00 Push presses in 4:00-6:00 Farmers carry in 4:00 and 4 total sets or les 9:00-14:00 at first half of WOD STRETCHING: 1:00 foam roll calves 1:00 cobra stretch
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