WOD
 | Fri, Aug 9 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 (5 days ago) |
CrossFit 20240809(Rounds) WARM-UP: 200m walk 10 alternating Samson stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 20 jumping jacks 10 single-leg toe touches/leg 20 box step-ups 20 alternating reverse lunges 20 mountain climbers 10 unweighted good mornings 10 single-dumbbell box step-ups 10 single-dumbbell walking lunges 100m single-dumbbell carry 100m jog WOD: AMRAP x 20mins Rx: STIMULUS 2-5+ rounds 50 single-DB box step-ups (20in) (35/20) 50 single-DB walking lunges (35/20) 100m single-DB carry – Carry the dumbbell in position comfortable for athlete SCALING OPTIONS: -Single-DB box step-ups, reduce box height and/or reduce weight and/or reduce reps -Single-DB walking lunges, reduce weight and/or and/or reduce reps and/or scale movement to front lunges -100m single-DB carry, reduce distance to 50m STIMULUS NOTES: KEEP MOVING! Longer duration, grunt-style workout Step-ups and lunges both in 3:00 or less 5 rounds = 4:00 per round STRETCHING: 1:00 foam roll quad/leg 1:00 foam roll lats/arm
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