WOD
 | Fri, Aug 23 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 |
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| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
CrossFit 20240823(Reps) WARM-UP: 200m walk :30 row (easy pace) :30 hollow hold :30 row (moderate pace) 10 hanging knee raises :30 row (fast pace) 10 knees-to-chest :30 row (fast pace) 10 toes-to-bars WOD REVIEW & WARM-UP: WOD: 2:00 at each station for 5 rounds Rx: STIMULUS 15+ total reps per round 5+ toes-to-bar reps per round 5+ overhead squats per round A) :30 max-reps toes-to-bars B) :30 max-reps overhead squats (135/95) C) :30 max-cal row SCALING OPTIONS: -Toes-to-bars, scale to hanging leg raises or V-ups -Overhead squats, scale to weight able to move for entire interval -Overhead squats, scale to front squats STIMULUS NOTES: :30 of work followed by 1:30 of rest 15+ total reps per round 5+ toes-to-bar reps per round 5+ overhead squats per round Max-effort for :30 on the rower STRETCHING: :30 couch stretch/side :30 hamstring stretch/side
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