WOD
 | Fri, Aug 30 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 (6 days ago) |
| CrossFit 20240830 | Laura Schwartzenberger |
CrossFit 20240830(No Results Tracked) WARM-UP: 200m walk :30 row (easy) :30 alternating Spiderman stretches :30 row (easy) :30 alternating plank reach throughs :30 row (moderate) :30 Kang squats :30 row (fast) :30 up-downs 2:00 burpees over the rower – Athletes should alternate every two reps SKILL REVIEW & WARM-UP: Power cleans 3-3-3-3 – work up 70% of 1RM Kicking off Hero month a day early with the Hero workout Laura in honor of Special Agent Laura Schwartzenberger, an avid 5:00 am CrossFit athlete and an FBI special agent, who was killed while executing a search warrant PARTNER WOD FRIDAY! AMRAP x 21min Rx: STIMULUS 4-8+ total rounds 30-cal row 20 burpees over the rower 10 power cleans (155/105) Rx2 20-cal row 16 burpees over the rower 8 power cleans (135/95) Rx3 20-cal row 16 burpees 8 power cleans (65/45) STIMULUS NOTES: 4-8+ total rounds Partners divide work as desired Rows in 1:15-3:00 Burpees in 1:00-2:00 Power cleans in :15-1:00 STRETCHING: :30 banded overhead external rotation stretch/side :30 bent-arm banded tricep stretch/side
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Hero WODs
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