WOD
 | Mon, Sep 9 2024 |  |
 | 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 |
| Fri, Feb 28, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20240909 | Upper body strength 20240909 | HORSE SHOE |
CrossFit 20240909(No Results Tracked) WARM-UP: 200m walk 2 sets: :20 scorpion stretch/leg 10 hollow rocks 10 alternating reverse lunges 10 PVC pass-throughs :10 ring support hold :20 push-ups to down dog 1 set: 5 foot-assisted ring dips Rest :30 3-5 strict ring dips SKILL/STRENGTH: 3 sets 6 overhead squats 3-5 ring dips – Take the barbell from the ground BENCHMARK WOD HORSE SHOE: AMRAP x 10mins Rx: STIMULUS 7-10 rounds 6 overhead squats (155/105) 9 strict ring dips Rx2 6 overhead squats (115/75) 9 strict toe-assisted ring dips Rx3 6 overhead squats (45/35) 9 jumping ring dips – Put Score in HORSE SHOE tab SCALING OPTIONS: -Overhead squats, reduce weight to weight that allows straight arms throughout the entire workout -Strict ring dips, scale movement, e.g., toe-assisted ring dips, jumping ring dips STIMULUS NOTES: 7-10 rounds Rounds complete in :45-1:30. Unbroken overhead squats. Ring dips in 1-3 sets STRETCHING: 1:00 bent-arm pec stretch/arm 1:00 foam roll upper back 1:00 active child's pose
|
Other Benchmark WODs
|
|
