WOD
 | Wed, Jul 24 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 |
 | Happy Birthday: Joe K |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
CrossFit 20240724(Time) WARM-UP: 200m walk 10 squat jumps 10 alternating Spiderman stretches 10 push-ups to downward dog 10 ring rows 10 burpees (slow) 10 alternating Samson lunges 10 reverse lunges 10 kip swings 10 squat jumps 10 alternating scorpion stretches 10 air squats 10 burpees (fast) 400m run SKILL /STRENGTH: On a 8:00 clock Build to a heavy 1-rep overhead squat from the floor WOD: 3 rounds for time Rx: STIMULUS 3:30-10:00 20 chest-to-bar pull-ups 10 overhead squats (185/125) Cash out (if your name is Joe): 27 burpees SCALING OPTIONS: -Chest-to-bar pull-ups, reduce reps -Chest-to-bar pull-ups, scale movement, e.g., jumping chest-to-bar pull-ups, jumping pull-ups -Overhead squats, reduce weight, e.g., 50%-75% of 1RM STIMULUS NOTES: Time cap: 12:00 Chest-to-bar pull-ups in 3 sets or less Overhead squats in 2 sets or less at a moderate weight 1:10-3:20 per round STRETCHING: 1:00 banded shoulder stretches/arm
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