WOD
 | Mon, Sep 2 2024 |  |
 | 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 20240902 | LOREDO | Upper body strength 20240902 |
CrossFit 20240902(No Results Tracked) WELCOME TO BRING A FRIEND WEEK and Welcome to September! This month, we honor individuals who lost their lives in the line of duty. WARM-UP: 200m walk 2 sets: :20 jumping jacks 10 unweighted good mornings 10 forward lunges 5 push-ups, slow (scale to knees) 5 push-ups, fast (scale to knees) WOD REVIEW & WARM-UP LOREDO: Hero workout in honor of U.S. Army Staff Sergeant Edwardo Loredo HERO BENCHMARK WOD: 6 rounds for time Rx: STIMULUS 20:00-30:00 24 air squats 24 push-ups 24 walking lunge steps 400m run Rx2 18 squats 18 push-ups 18 walking lunge steps 400m run Rx3 4 rounds for time: 14 squats 14 push-ups from the knees 14 walking lunge steps 400m run – Put score in LOREDO tab SCALING OPTIONS: -Walking lunge steps, scale movement to forward lunges* -Run, scale distance to shorter distance run, or 1,250m Bike, or 500m row* *BAF recommended! STIMULUS NOTES: 20:00-30:00 Each round in 5:00 or less STRETCHING: 1:00 couch stretch/leg 1:00 banded lat stretch/arm
|
Hero WODs
|
|
