WOD
 | Thu, Sep 12 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 20240912 | WHY THOUGH |
CrossFit 20240912(No Results Tracked) WARM-UP: 200m walk 2 sets: :15 arm circles forward then backward 10 scap pull-ups – Use a low box... 6 Samson stretch lunges 6 alternating step-ups 4 burpees 4 box jumps 2 sets: 5-10 ring rows or 1-5 strict pull-ups :20 box jumps WOD WARM-UP: Lunge test: In :30 or less 15 suitcase kettlebell reverse lunges – Time cap at :30 Pull-up test: 15 unbroken chest-to-bar pull-ups – Use workout variation Burpee box jump test: In 1:30 or less 15 burpee box jumps – Time cap at 1:30 BENCHMARK WOD 'WHY THOUGH?': 9-12-15-18-21 reps for time Rx: STIMULUS Sub-20:00 Suitcase KB reverse lunges (70/53) Kipping chest-to-bar pull-ups Burpee box jumps (30/24) – Use one kettlebell Rx2 6-9-12-15-18 reps Suitcase KB reverse lunges (53/35) Kipping pull-ups Burpee box jumps (24/20) Rx3 3-6-9-12-15 reps Suitcase KB reverse lunge (35/26) Ring rows Burpee box step-ups (20/12) – Put Score in 'WHY THOUGH?' tab SCALING OPTIONS: -Suitcase KB reverse lunges, reduce load to complete 15 reps in 30 seconds or less -Kipping C2B, scale movement to chin-over-bar pull-ups, jumping pull-ups, or ring rows, something allowing to complete in 15 unbroken reps -Burpee box jumps, reduce box height so can complete 15 reps in 90 seconds or less STIMULUS NOTES: Time cap: 22:00 Moderately high-volume workout Use one kettlebell and switch hands as needed No butterfly pull-ups STRETCHING: 1:00 pigeon pose/leg 1:00 couch stretch/leg 1:00 active child's pose
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Other Benchmark WODs
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