WOD
 | Sat, Dec 30 2023 |  |
 | Sat, Feb 3, 2024 at 10:00am CrossFit for Health Seminar |
| Thu, Feb 29, 2024 at 6:30pm 2024 CROSSFIT GAMES OPEN TEAMS ANNOUNCEMENT |
| Fri, Mar 1, 2024 at 4:30pm FRIDAY NIGHT LIGHTS |
| Fri, Mar 8, 2024 at 4:00pm FRIDAY NIGHT LIGHTS |
| Sun, Mar 10, 2024 at 9:30am SUNDAY MORNING LIGHTS! |
 | Gymversary: Joe K(2) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| Barbell Strength 20231230 | Home WOD 20231230 | Hip Mobilization Challenge |
Barbell Strength 20231230(Check In) General Warmup: 2 Rounds - 20 sec jumping jacks - 20 sec mountain climbers - 20 sec alternating Spiderman stretches - 20 air squats Barbell Warmup - 5 Muscle Cleans - 5 Front Squats - 5 Push Press - 5 Back Squats - 5 BTN Snatch Grip Push Jerks Bench Press - warmup to 60% of 1RM - 10-8-6-4-2-4-6-8-10 Cleans - warmup to 50% of 1RM - 10-8-6-4-2-4-6-8-10 Accessory: 12 single-leg squats 11 handstand push-ups 10 broad jumps 9 jumping lunges 8 jumping squats 7 sit-ups 6 air squats 5 walking lunges 4 push-ups 3 burpees 2 candlesticks 1 wall walk Stretch: 3 sets: - 20 sec banded shoulder stretch /side - 20 banded pull-aparts
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