WOD
 | Tue, Sep 10 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 20240910 | STRATEGY IS FOR SQUARES |
CrossFit 20240910(No Results Tracked) WARM-UP: 200m walk 2 sets: 1:00 row, slow 5 x 2 shoulder taps + 1 push-up 10 hollow rocks 10 kip swings WOD WARM-UP BENCHMARK WOD 'STRATEGY IS FOR SQUARES': 6 sets for reps Rx: STIMULUS 10-20+ row calories per interval & 10-20 toes-to-bar reps per interval On a 1:30 clock: :45 max-calorie row :15 transition :30 toes-to-bars – Rest 3:00 between intervals Rx2 :45 max-calorie row :15 transition :30 max-reps toes-to-bars Rx3 :45 max-calorie row :15 transition :30 knee raises – Score is the total combined number of calories and toes-to-bars – Put Score in STRATEGY IS FOR SQUARES tab SCALING OPTIONS: -Toes-to-bars, scale to knees-to-armpits or hanging knee raises so can maintain the rhythm of the kip for 3 or more reps at a time STIMULUS NOTES: Sprint workout Aim for 10-20+ row calories per interval. 10-20 toes-to-bar reps per interval. Adjust movement complexity as needed to achieve sets of 3 or more at a time
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