WOD
 | Fri, Aug 16 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 20240816 | Other Results |
CrossFit 20240816(Rounds) WARM-UP: 200m walk :30 jumping jacks 10 alternating Samson stretches 10 shoulder press 10 bent-over rows :30 up-downs 10 hang power cleans 10 front-rack reverse lunges 10 push presses :30 burpees 10 barbell complexes – 1 complex = 1 hang power clean + 2 front-rack reverse lunges + 2 push presses WOD WARM-UP: 2 sets 6 front-rack reverse lunges 6 push presses 2 bar muscle-ups or scaling option – Use workout loading – Each partner should perform two sets, with one partner working as the other rests PARTNER WOD FRIDAY! AMRAP x 20mins Rx: STIMULUS 5-7+ rounds 30 front-rack reverse lunges (95/65) 20 push presses 10 bar muscle-ups – Share work as desired SCALING OPTIONS: -Front-rack reverse lunges, reduce weight -Front-rack reverse lunges, scale to dumbbells or unweighted reverse lunges -Push presses, reduce weight -Bar muscle-ups, scale to jumping bar muscle-ups or jumping pull-ups STIMULUS NOTES: 5-7+ rounds Reverse lunges and bar muscle-ups in 5 sets or less per round Push presses in 2-3 sets per round Monitor volume accumulation - rest as needed, rather than scaling progressively 5 rounds = 4:00 per round STRETCHING: 1:00 foam roll glute/side 1:00 cobra stretch 1:00 couch stretch/leg
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