WOD
 | Mon, Aug 19 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 (7 days ago) |
| CrossFit 20240819 | Upper body strength 20240819 |
CrossFit 20240819(Rounds) WARM-UP: 200m walk 10 jumping jacks 10 over-the-fences 10 jumping jacks 10 Kang squats 10 jumping jacks 10 push-ups 10 jumping jacks 10 burpees Then... :30 each of: Single-unders Single-under jog in place Single-under jump front to back Single-under jump side-to-side Single-under left leg Single-under right leg Double-under attempts SKILL/STRENGTH: 4 sets :20 on / :10 off med-ball Russian twist flutter kicks WOD: AMRAP x 7mins Rx: STIMULUS 5+ rounds; advanced athletes aim for 7+ 5 wall-balls (20/14) 15 double-unders – After each completed round, add 5 wall-ball shots and 15 double-unders SCALING OPTIONS: -Wall-balls, reduce weight (and/or height) -Double-unders, scale movement, e.g., :15 double-under attempts, single-unders STIMULUS NOTES: 5+ rounds; advanced athletes aim for 7+. Constant movement throughout the workout. Sets of 10+ on the wall-balls Sets of 20+ on the double-unders 5 rounds = approximately 1:40 per round STRETCHING: :30 calf roll/side :30 quad smash/side
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