WOD
 | Sun, Jun 23 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 20240623 | Home WOD 20240623 |
CrossFit 20240623(Calories) WARM-UP: 200m walk 10/8 calories 10 alternating slow toy soldiers in place 10/8 calories 10 alternating Samson stretch 10/8 calories 10 alternating plank reach throughs 10/8 calories 10 inchworm + push-ups SKILL/STRENGTH: Accumulate 50 DB good mornings – Use the same single dumbbell from the workout – Hold the dumbbell at the chest WOD WARM-UP: 16 alternating dumbbell snatches time test – Use workout weight WOD: Rx: STIMULUS complete dumbbell snatches under 1:00 AMRAP x 12mins Max calories on any machine – Every 2:00, including 0:00, complete 16 alternating dumbbell snatches (50/35) SCALING OPTIONS: -Dumbbell weight, e.g., 45 - 10 STIMULUS NOTES: Unbroken snatches in early sets and no more than 2 sets later on and always in under 1:00 Quick transitions between the machine and the snatches 90% effort on the machine for most of the workout STRETCHING: 1:00 double-forearm stretch 1:00 seated hamstring stretch
|
|
|
