WOD
 | Mon, Jul 29 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 20240729 | Upper Body Strength 20240729 |
CrossFit 20240729(Rounds) General Warmup: 200m Walk 2 sets: :30 single-unders :30 plank shoulder taps 10 ring rows 10 air squats (2 sec hold at bottom) Specific Warmup - Handstand Walk - DB Squats - Double Unders - Pullups WOD: 20 min AMRAP Intended Stimulus: 4-7+ rounds Rx - 15 double-DB front squats (35/50 lb) - 50 double-unders - 12 strict pull-ups - 50-ft handstand walk (5 ft of handstand walk = 1 rep) STIMULUS NOTES - Front squats in :30-1:00 and 1-2 sets. - Double-unders in :30-1:00. - Pull-ups in :30-:90 and in sets of 2 or more. - Handstand walks in :30-:90 and stretches of 5 feet or more at a time. SCALING OPTIONS - Front Squat: reduce load - Double Unders: power singles (use longer rope) - Pullups: reduce reps, or banded pullups, ring rows - HS Walk: reduce distance, or Shoulder Taps (in handstand or Pike) STRETCH: 1:00 saddle stretch 1:00 child’s pose stretch
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