WOD
 | Wed, Sep 18 2024 |  |
 | 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! |
| Fri, Mar 7, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
CrossFit 20240918(Time) WARM-UP: 200m walk 30 single-unders 3 inchworms 10 seated leg raises 10 strict hanging knee raises 20 speed singles 3 inchworms 10 seated leg raises 5 strict hanging tuck-ups 10 power singles 3 inchworms 10 seated leg raises SKILL/STRENGTH: 3 sets for completion 5-10 strict toes-to-bars, or variation of WOD: 10 rounds for time Rx: STIMULUS 8:00-12:00 12 KB swings (53/35) 30 double-unders – *15:00 time cap* MODIFICATIONS: -KB swings, modify load and volume so can complete unbroken throughout the entire workout -Double-unders, first modify reps to finish each set in :40 or less -Modify to single-unders if unable to complete 3 or more double-unders in under :30 -Reduce rounds to 7 STIMULUS NOTES: – *15:00 time cap* Unbroken kettlebell swings Double-unders in :15-:40 STRETCHING: 1:00 lacrosse ball foot/side 1:00 standing pike stretch
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