WOD
 | Fri, Jul 12 2024 |  |
 | 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 |
| Thu, Feb 27, 2025 at 12:00pm CrossFit 25.1 Announcement |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
CrossFit 20240712(Time) WARM-UP: 200m walk 7 inchworms 10 forward lunges 10 deadlifts :30 power singles 7 x [2 shoulder taps + 1 push-up] 10 walking lunges, slow 10 hang muscle cleans :30 single-single-doubles 5 inchworm + push-ups 10 walking lunges, fast 10 hang power cleans :30 double-unders WOD WARM-UP: 3 sets: 1 shoulder presses 3 push presses 3 push jerks – Rest 1:00 between sets 1 round: 3 shoulder-to-overheads 6 walking lunges 9 double-unders – Partner 1 does 1 round; then, partner 2 does 1 round PARTNER WOD FRIDAY: Rx: STIMULUS 9:00-14:00 3 rounds for time: 30 shoulder-to-overheads (135/95) 60 walking lunges 90 double-unders – Partners trade off as needed with one partner working at a time. SCALING OPTIONS: -Shoulder-to-overheads, reduce weight, e.g. 70-80% of 1RM -Shoulder-to-overheads, reduce reps, e.g., 20 -Walking lunges, reduce reps, e.g., 50, 40 -Double-unders, reduce reps, e.g., 50, 40 -Double-unders, e.g., 1:30 attempts, single-unders STIMULUS NOTES: Time cap: 16:00 Shoulder-to-overhead reps in no more than 3 sets each round Fast, continuous walking lunges each round Double-unders in 2:00 or less each round Approximately 3:00 - 4:45 per round STRETCHING: 1:00 quad foam roll/side 1:00 calf foam roll/side
|
|
|
