WOD
 | Thu, Aug 15 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 20240815 | Squat Program 20240815 |
CrossFit 20240815(Time) WARM-UP: 200m walk 2 sets: 10 arm swings across 10 alternating arm swings overhead 10 torso twists 10 inchworms 10 push-ups 2:00 run, row, or bike WOD REVIEW & WARM-UP: Jump in place (no rope) Single-unders Single-under + high jumps Single-under fast + single-under slow Single-under + double-under Pike shoulder taps Handstand kick-ups Handstand shoulder taps Walk-to-wall drill Handstand walk practice WOD: Every 3:00 for 5 rounds Rx: Double-unders in :30-1:00 Handstand walk in 1-3 attempts At least 1:00 minute of rest each round 50 double-unders Handstand walk (25 ft) – Rest remainder of each round – Score is slowest round SCALING OPTIONS: -Double-unders, scale reps -Double-unders, scale to single-unders -Handstand walk, scale to handstand shoulder taps, box, stink-bugs or high plank shoulder taps STIMULUS NOTES: Try to maintain consistent times across all 5 rounds At least 1:00 minute of rest each round STRETCHING: 3 sets :30 reach, roll, and lift :30 foam roll calf/leg
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