WOD
 | Mon, Aug 5 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 20240805 | Upper Body Strength 20240805 |
CrossFit 20240805(Time) WARM-UP: 200m walk 2 sets: 20 jumping jacks 10 Alternating Samson stretch/leg 20 mountain climbers 10 Alternating Cossack squat stretch/leg 3 sets: 3 reps of wall-facing squats – :03 down, :03 hold, then stand – Rest :05-:10 between reps SKILL/STRENGTH: On a 10:00 clock Low-ring muscle-up transition practice WOD: 2 rounds for time Rx: STIMULUS 7:00-12:00 50 wall-balls (20/14) 50 sit-ups SCALING OPTIONS: -Wall-balls, (1) reduce weight, (2) reduce height, (3) reduce reps -Sit-ups, reduce reps, e.g., 35, 25 STIMULUS NOTES: Time Cap: 14:00 Wall-balls in 3 sets or less and in 1:30-3:00 Sit-ups in 1:30-3:00 6:00 per round STRETCHING: 1:00 couch stretch/leg
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