WOD
 | Wed, Jul 17 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 20240717 | Max Cluster | Other Results |
CrossFit 20240717(Rounds) WARM-UP: 200m walk 15 pulls on the rower (easy pace) 15 pulls on the rower (18-20 strokes-per-minute pace) 10 good mornings + jump 15 pulls on the rower (22-24 strokes-per-minute pace) 10 air squats 15 pulls on the rower (26-30+ strokes-per-minute pace) 10 jumping air squats SKILL/STRENGTH: EMOTM x 6mins 1 squat clean thruster – Build to a heavy single WOD: AMRAP x 12mins Rx: STIMULUS Complete 4th round of calories and thrusters 10-calorie row 3 thrusters (185/125) 12-calorie row 3 thrusters 14-calorie row 3 thrusters – Add 2 calories each round until time expires SCALING OPTIONS: -Calorie row, reduce distance, e.g, 8-10-12..., 6-8-10... -Thrusters, reduce weight, e.g., 55%-70% of 1RM STIMULUS NOTES: Complete 4th round of calories and thrusters Advanced athletes should aim to get to the round of 22 calories Moderate to heavy thruster loading Unbroken thruster sets each round 3:00 per round STRETCHING: 200m recovery walk 1:00 couch stretch/leg
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Misc Barbell
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