WOD
 | Tue, Jun 25 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 (7 days ago) |
| CrossFit 20240625 | Home WOD 20240625 |
CrossFit 20240625(Reps) WARM-UP: 200m walk 2 sets: 10 leg swings 2.> lateral leg swings 5 plank shoulder taps/side 2.> inchworms 10 ring rows 2.> scap pull-ups 10 air squats 2.> alternating Cossack squats 10 hollow rocks 2.> Superman arches SKILL/STRENGTH: Every :30 for 10 sets 1 rep of squat therapy – Hold the bottom for :05 WOD: Rx: STIMULUS accumulate 90 wall-balls On a 7:00 clock: 10 weighted pull-ups (20/14) 20 chest-to-bar pull-ups 30 kipping pull-ups Max-reps wall-balls (20/14) SCALING OPTIONS: -Weighted pull-ups, e.g., reduce reps (5) and/or weight 14/10, 10/8 -Chest-to-bar, e.g., reduce reps (10) and/or jumping chest-to bar -Kipping pull-ups, e.g, reduce reps (20, 10) and/or sitting, ring rows -Wall-ball weight, e.g., 14/10, 10/8 STIMULUS NOTES: First set of pull-ups in under 1:30 Second and third sets in under 2:00 each 1:30-4:00 to complete wall-balls Accumulate 30-90 wall-balls Score is accumulated wall-balls STRETCHING: 1:30 foam roll lats/side
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