WOD
 | Tue, Mar 10 |  |
 | Fri, Mar 13, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 15, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
 Coach BToday, we have an interval workout of dumbbell push presses, deadlifts and then we're throwing in some double-unders. During this WOD you should try to keep moving for as much of each working interval as possible so choose a load that allows you to keep moving and plan on taking short breaks, shaking it out and getting back to your reps each :40. |
 | Welcome: Zack R |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (3 days ago) |
| CrossFit 20260310 | Gymnastics Class 2026 0310 |
CrossFit 20260310(Reps) WARM-UP: 200m walk 3 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups WOD MOVEMENT REVIEW & WARM-UP: Push press, DB deadlifts and Double-under WOD: 4 rounds for reps Rx: STIMULUS 10+ push presses per round 15+ deadlifts per round 20+ double-unders per round :40 double-DB push presses (50/35) :20 rest :40 double-DB deadlifts :20 rest :40 double-unders :20 rest MODIFICATIONS: -Dumbbell push presses, modify weight then movement, e.g., dumbbell shoulder presses, push-ups -Dumbbell deadlifts, modify weight then movement, e.g., single-dumbbell, deadlifts, good mornings -Double-unders, modify movement, e.g., single-unders, penguin taps, lateral hops STIMULUS NOTES: Interval-style workout 10+ push presses per round 15+ deadlifts per round 20+ double-unders per round Challenge endurance and stamina Move for as much of each working interval as possible and then collect yourself with short rest periods ACCESSORY + STRETCHING: Accumulate: 20 kipping pull-ups 15 strict pull-ups 10 weighted strict pull-ups 1:00 double-forearm stretch (extension) 1:00 double-forearm stretch (flexion)
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