WOD
 | Sun, Aug 11 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 20240811(Time) WARM-UP: 200m walk :20 high knees :20 butt kickers 200m jog :20 up-downs :20 Samson stretch/side 200m run SKILL/STRENGTH: 4 sets 10 good mornings – Build in load, but only as quality mechanics allow WOD: For time Rx: STIMULUS 12:00-18:00 400m run 30 toes-to-bars 400m run 10 wall walks 400m run 30 toes-to-bars 400m run SCALING OPTIONS: -Run; reduce distance (distance that can run in 2:00 or less) -Toes-to-bar; knees-to-chest, hanging knee raises -Wall walks, reduce reps (5, 3) before scaling to partial or inchworm + push-up STIMULUS NOTES: Time cap: 20:00 Runs in 2:00 or less At least 3 wall walks per minute Toes-to-bars in 3:00 or less each round STRETCHING: 1:00 pigeon pose/leg :30 calf stretch/leg
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