WOD
 | Fri, Aug 2 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 20240802(Time) Welcome to August! This month, we’ll focus on lifting heavy with an emphasis on the slow lifts. WARM-UP: 200m walk 2 sets: 10 alternating Spiderman stretches 5 dumbbell strict presses 5 up-downs 5 dumbbell push presses 10 alternating plank reach-throughs 100m jog WOD REVIEW & WARM-UP: 5 push presses 50m run 5 burpees – Use workout variations PARTNER WOD FRIDAY!: 20 rounds for time Rx: STIMULUS 18:00-28:00 for most athletes; faster for advanced athletes 7 push presses (115/75) 100m run 7 burpees – One partner completes a full round at a time before switching for 10 rounds each SCALING NOTES: -Push presses, scale weight, e.g., moderate to heavy -Push presses, scale reps, e.g., 5 -Run, scale as necessary or to ruck -Burpees, scale reps, 5, 3 -Burpees, e.g., up-downs STIMULUS NOTES: Time cap: 30:00 Push presses unbroken and in :10-:20 Runs in :20-:45 Burpees in :15-:30 STRETCHING: 200m recovery walk 1:00 banded shoulder stretch/arm
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