WOD
 | Tue, Jul 16 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 20240716(Time) WARM-UP: 200m walk 25-ft down and back: Bear crawl (down) Samson lunges (back) Spiderman twist Side lunges Crab walk (focus on maintaining high hips) Burpee broad jump 200m run (moderate pace) 2 sets: 10 sit-ups 10 alternating right/left plank shoulder taps to down dog 10 bootstrappers 200m run (fast/stride) WOD REVIEW WOD: For time Rx: STIMULUS 15:00-20:00 10-20-30-40-50 AbMat sit-ups 100-200-300-400-500 Run (meters) – Perform a 100m DB farmers carry (50/35) after each set of sit-ups 5-10-15-20 with 200-200-200-200 with light dumbbell* *BAF Recommended SCALING NOTES: -AbMat sit-ups, reduce reps, e.g., 5-10-15-20 -Run, reduce distance, e.g., 100-200-300-400, 300-300-300-300(-300), rucking (1/2 of distances listed) -DB farmers carry, reduce weight, eg., 45-15 STIMULUS NOTES: Time cap: 22:00 Longest run in 3:00 or less Farmers carries in 1-2 sets and in 1:00 or less 50 sit-ups in 2:00 or less STRETCHING: 2 sets :30 double-forearm stretch 1:00 seated pike stretch
|
|
|
