WOD
 | Wed, Jul 31 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 20240731(Time) WARM-UP: 200m walk Skipping high knees Butt kickers Lateral jumping jacks/side 200m jog, slow Karaoke/side Bear crawl Backward bear crawl 200m run, faster – 25 ft out and back of each drill 10 PVC pass throughs 10 scap pull-ups 10 PVC behind-the-neck presses 10 kip swings 10 PVC around the worlds SKILL/STRENGTH: On a 10:00 clock 3 hang power snatches – Build to a heavy set of 3 rep WOD: 3 rounds for time Rx: STIMULUS 5:00-10:00 10 hang power snatches (95/65) 2 rope climbs 200m run SCALING OPTIONS: -Hang power snatches, light, e.g., 85-35 -Rope climbs, partial or 4 roper lowers -Run, reduce distance, e.g., 100m or ruck 1/2 distance STIMULUS NOTES: Time cap: 12:00 Snatches in 1-2 sets and in :30-1:00 Rope climbs in :30-1:00 Runs in :45-1:15 Approximately 3:20 per round STRETCHING: 1:00 lacrosse ball foot mash/side :30 scorpion stretch/side
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