WOD
 | Thu, Sep 5 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 20240905 | Squat Program 20240905 | Other Results |
CrossFit 20240905(Time) WARM-UP: 200m walk 25-ft down and back: Bear crawl Broad jumps Side lunges Crab walk 100m run 2 sets: 10 sit-ups 10 alternating right/left plank shoulder taps to down dog 10 bootstrappers 100m run WOD REVIEW WOD: For time Rx: STIMULUS 15:00-20:00 10-20-30-40-50 AbMat sit-ups 100m DB farmers carry (50/35) 100-200-300-400-500 Run (meters) – To review previous Score see CrossFit 20240716 SCALING NOTES: -AbMat sit-ups, reduce reps, e.g., 5-10-15-20 -Run, reduce distance, e.g., 100-200-300-400, 300-300-300-300(-300), rucking (1/2 of distances listed) -DB farmers carry, reduce weight, eg., 45-15 5-10-15-20 with 200-200-200-200 with light dumbbell* *BAF Recommended STIMULUS NOTES: Time cap: 22:00 Longest run in 3:00 or less Farmers carries in 1-2 sets and in 1:00 or less 50 sit-ups in 2:00 or less STRETCHING: 2 sets :30 double-forearm stretch 1:00 seated pike stretch
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