WOD
 | Fri, Sep 6 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 (7 days ago) |
| CrossFit 20240906 | Other Results |
CrossFit 20240906(Time) WARM-UP: 200m walk PVC SWITCH GAME: The group must do penalty reps if an athlete drops a PVC or falls Penalty movements: 20 mountain climbers 5 burpees 10 toy soldiers 10 air squats SKILL/STRENGTH: 200m single-arm KB overhead carry – Switch hands as needed PARTNER WOD FRIDAY!: 2 rounds for time Rx: STIMULUS 12:00-18:00 50 KB swings (53/35) 50 shuttle runs – One partner works at a time; switch as needed – 1 shuttle run = 25 ft down/25 ft back – To see previous SCORE go to CrossFit 20240517 SCALING OPTIONS: -KB swings, reduce load* first then scale movement to Russian* -Shuttle runs, reduce distance to 30* or 20* or substitute with 6000m Assault Bike, 2,000m row *BAF Recommended STIMULUS NOTES: Time cap: 20:00 Partners switch as needed 5 shuttle runs per minute pace Kettlebell swings in sets of 10 or more before switching Continuous movement with fast transitions between partners STRETCHING: 2 sets :30 foam roll IT band/leg :30 lacrosse ball roll/foot
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