WOD
 | Wed, Aug 21 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 20240821(Time) WARM-UP: 200m walk :30 each... Alternating back rack lunges PVC Inchworms Air squats Push-ups PVC good mornings Alternating plank reach throughs PVC pass-throughs Burpees SKILL/STRENGTH: Accumulate 25 single-kettlebell Russian swings/arm – Use workout weight WOD: 10 rounds for time Rx: STIMULUS 15:00-20:00 100m double-KB farmers carry (53/35) 3 wall walks SCALING OPTIONS: -Double-KB farmers carry, reduce weight to something that can carry unbroken -Wall walks, scale to partial ROM or inchworm + push-ups STIMULUS NOTES: Time cap: 21:00 Farmers carries in :45-1:15 and unbroken Wall walks in :20-:45 2:00 or less per round STRETCHING: 1:00 double-forearm stretch 1:00 doorway pec stretch/side
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