WOD
 | Thu, Aug 22 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 |
 | Happy Birthday: Cassy |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20240822 | Squat Program 20240822 |
CrossFit 20240822(Time) WARM-UP: 200m walk 2 sets: 200m row 10 plate good mornings 10 plate push presses 10 counterbalance plate squats SKILL/STRENGTH: Every 2:00 for 5 sets 1 deadlift 1 hang power clean 1 hang squat clean 1 thruster – Rest with the remaining time in the interval WOD: For time Rx: Sub-5:00 STIMULUS 21 deadlifts (315/225) 15 hang power cleans (225/155) 9 squat clean thrusters (135/85) SCALING OPTIONS: -Deadlifts, reduce load - moderate-to-heavy that allows for 1-2 sets and under 90 seconds -Hang power cleans, reduce load - moderate-to-heavy that allows for 3-4 sets and in under 2 minutes -Squat clean thrusters, reduce load - moderate-to-heavy that allows completion in under 90 seconds – There will be two heats of the workout, non-working athlete in each heat will adjust the weight for the working athlete STIMULUS NOTES: Time cap: 5:00 If unsure of loading, err on the side of slightly lighter and aim for larger sets Intended intensity is to move heavy weights quickly in moderate-to-large sets BUT prioritize moving well first STRETCHING: 1:00 pigeon pose/side
|
|
|
