WOD
 | Sun, Jul 28 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 20240728(Rounds) WARM-UP: 200m walk 1:00 on machine of choice (easy) :30 hollow hold :30 unweighted good mornings 100-ft bear crawl 1:00 on machine of choice (moderate) :30 hollow rock :30 single-leg toe touches 100-ft walking lunge with :05 pause at the bottom 1:00 on machine of choice (hard) :30 ring support hold :30 hip bridges 100-ft inchworm walk SKILL/STRENGTH: Accumulate 1:00 single-arm plank hold on the rings/arm – Scale to floor as needed – Switch arms as needed WOD REVIEW: Single-arm Russian swing WOD WARM-UP: 1 round: 5 calories on any machine 4 ring dips 2 single-arm Russian kettlebell swings/arm – Use workout variations and load WOD: AMRAP x 12mins Rx: STIMULUS 6+ rounds 10 calories on any machine 8 ring dips 6 single-arm Russian KB swings/arm (53/35) SCALING OPTIONS: -Calories, reduce cals -Ring dips, e.g., foot-assisted ring dips, box dips -Russian KB swings, reduce weight, e.g., 35-18 STIMULUS NOTES: Athlete chooses machine Ring dips in 2 sets or less Unbroken single-arm Russian kettlebell swings 2:00 or less per round STRETCHING: 1:00 couch stretch/side 1:00 forearm stretch/side
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