WOD
 | Thu, Jul 18 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 (7 days ago) |
| CrossFit 20240718 | Squat Program 20240718 |
CrossFit 20240718(Time) WARM-UP: 200m walk 30 jumping jacks 5 single-arm dumbbell deadlifts/arm 10 single-dumbbell goblet squats 5 single-arm dumbbell shoulder presses/arm 10 up-downs 5 single-arm dumbbell cleans/arm 5 single-arm dumbbell push presses/arm 10 up-downs 5 single-arm dumbbell clean and jerks/arm 10 up-downs SKILL/STRENGTH: 200m single-arm dumbbell overhead carry – Use your workout dumbbell – Switch hands as needed WOD: For time Rx: STIMULUS 4:00-10:00 21-15-9 Pull-ups DB clean and jerk/right arm (50/35) DB clean and jerk/left arm (50/35) SCALING OPTIONS: -Rep scheme, reduce reps, e.g., 15-12-9 -Pull-ups, e.g., jumping, ring rows -DB, reduce weight, e.g, light-to-moderate based on athlete's capacity STIMULUS NOTES: Time cap: 12:00 Pull-up sets in 3 sets or less Light-to-moderate dumbbell loading that allows for 10 or more unbroken reps at a time STRETCHING: 1:00 banded shoulder stretches/side
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