WOD
 | Thu, Aug 8 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 20240808 | Other Results |
CrossFit 20240808(Time) WARM-UP: 200m walk 2 sets: 10 alternating Spiderman stretches 5 up-downs 10 PVC front squats 5 burpees 10 PVC shoulder presses 200m row, bike or run SKILL/STRENGTH: EMOTM x 8mins 1 clean pull 1 hang power clean 1 thruster – Build in load, but only as quality mechanics allow WOD: 3 rounds for time Rx: STIMULUS 5:00-10:00 9 hang power cleans (115/75) 12 thrusters 15 burpees over the bar SCALING OPTIONS: -Barbell, reduce load, e.g., light-to-moderate bar-to-65% of 1RM -Hang power cleans, reduce reps -Thrusters, reduce reps -Burpees over the bar, reduce reps and/or scale movement, e.g., step-overs, up-down overs, burpees or up-downs in place STIMULUS NOTES: Time cap: 12:00 Each round in 3:00 or less Light-to-moderate barbell loading Hang power cleans and thrusters in 2 sets or less each every round Burpees over the bar can be lateral or bar-facing STRETCHING: 1:00 foam roll upper back 1:00 double-forearm stretch 1:00 couch stretch/leg
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