WOD
 | Wed, Sep 4 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 20240904 | JACK |
CrossFit 20240904(No Results Tracked) WARM-UP: 200m walk 10 box step-ups 10 hand-elevated push-ups on a box 10 kettlebell deadlifts 10 squat jumps 5 single-arm kettlebell presses, right 5 single-arm kettlebell presses, left 10 Russian kettlebell swings 10 box jumps (*BAF scale to step-ups) 5 single-arm kettlebell push presses, right 5 single-arm kettlebell push presses, left 10 kettlebell swings (*BAF Russian swing) WOD REVIEW & WARM-UP JACK: CrossFit Hero workout to honor Army Staff Sgt. Jack M. Martin III HERO BENCHMARK WOD: AMRAP x 20min Rx: STIMULUS 10+ rounds 10 push press (115/75) 10 KB swings (53/35) 10 box jumps (24/20) Rx2 - 95/65, 35/26 KB Rx3 - 75/55, 26/18 KB, box step-ups (lower box) – Put score in JACK tab SCALING OPTIONS:* -Push presses - use a light set of dumbbells -Box jumps, scale to step-ups or lower box jumps *BAF recommended! STIMULUS NOTES: 8-20 rounds for most, potentially fewer for Beginners Scale to keep all rounds under 2:00, with advanced athletes pushing to keep each round closer to 1:00 Unbroken sets for the entire workout Light to moderate loading allowing you to go unbroken Lots of rounds and lots of volume STRETCHING: 1:00 upper back lacrosse ball/side 1:00 lacrosse ball on calf/side
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Hero WODs
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