WOD
 | Thu, Aug 29 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 20240829 | Squat Program 20240829 |
CrossFit 20240829(Rounds) WARM-UP: 200m walk 10 alternating Samson stretches 10 inch worms 10 alternating plank reach-throughs 10 alternating Cossack squats 10 hand-release push-ups 10 air squats 20 mountain climbers 20 high knees 20 butt kickers 1 set: 100m run (easy) 10 med-ball front squat 1 set: 100m run (moderate) 10 med-ball push presses 1 set: 100m (fast) 10 wall-balls SKILL/STRENGTH: Handstand practice 5 push-ups to down dog 10 shoulder taps in pike position 5 stink-bugs :20 handstand hold against wall 5 handstand negatives 1:00 handstand push-up practice WOD: AMRAP x 15mins Rx: STIMULUS 5+ rounds, advanced athletes 7+ 200m run 10 handstand push-ups 15 wall-balls (20/14) SCALING OPTIONS: -Reduce load or volume to maintain unbroken sets -Run, scale distance if needed (may ruck) -Handstand push-ups, scale movement, e.g., reduced ROM, box, stink-bugs, elevated push-ups, dumbbell push presses 20/15 -Wall-balls, reduce weight and/or height STIMULUS NOTES: 5+ rounds, advanced athletes 7+ Handstand push-ups and wall-balls unbroken in :30-1:00 per movement Rest between STRETCHING: 20 reach, roll and lift 1:00 couch stretch/side
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