WOD
 | Wed, Sep 11 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 20240911 | PUSHY GWEN |
CrossFit 20240911(No Results Tracked) WARM-UP: 200m walk 2 sets: :20 jumping jacks 10 PVC shoulder presses 10 PVC good mornings 10 PVC pass-throughs SKILL/STRENGTH: 3 sets 7 push presses – Build to workout weight or slightly over HEAVY DAY BENCHMARK WOD 'PUSHY GWEN': Rx 15-12-9 reps for load: Push press – Increase or decrease the load in each set as needed – If fail to complete the required reps within a set, can reattempt each set only once. If fail a set twice, move on to the next set and consider decreasing the load – Put score in PUSHY GWEN tab SCALING OPTIONS: -Push press, reduce weight so able to complete the workout sets unbroken -Substitute dumbbell push presses to work around front-rack limitations STIMULUS NOTES: Score is the load lifted for the set of 9 Load will be relative to each athlete Low volume, moderately heavy, larger sets STRETCHING: 2 sets :30 lacrosse ball chest mash/side :30 doorway pec stretch/side
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The Girls
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