WOD
 | Wed, Aug 14 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 20240814 | Other Results |
CrossFit 20240814(Time) WARM-UP: 200m walk 30 jumping jacks 10 alternating Samson stretch/leg 10 ring rows 10 knee push-ups 10 alternating forward lunges 10 alternating scorpion stretch/leg 1-5 strict pull-ups or 5 ring rows 10 push-ups or knee push-ups 10 alternating walking lunges WOD REVIEW & WARM-UP: 10 kettlebell deadlifts 10 low kettlebell swings 5 Russian kettlebell swings 10 Russian kettlebell swings 1 set: 10 Russian kettlebell swings 200m run WOD: 5 rounds for time Rx: STIMULUS 12:00-16:00 20 Russian KB swings (70/53) 400m run SCALING OPTIONS: -Russian KB swings, reduce load to weight can complete in 1:00 or under -Russian KB swings, reduce reps -Run, reduce distance to distance can complete in 2:00 or under STIMULUS NOTES: Time cap: 18:00 Swings in 1:00 or less and in 1-2 sets each round Runs in 2:00 or less each round No more than 3:10 per round Hold on for heavy swings under fatigue STRETCHING: 200m cooldown walk 1:00 foam roll t-spine 1:00 couch stretch/leg
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