WOD
 | Thu, Sep 19 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 (6 days ago) |
| CrossFit 20240919 | JT | Squat Program 20240919 | Other Results |
CrossFit 20240919(Time, Rx2, Rx3) WARM-UP: 200m walk 2:00 bike, row, jump, or jog 15 band pull-aparts 10 inch worm + push-up 10 ring rows :15-:30 handstand hold 5 ring rows 10 push-ups 15 band pull-aparts – Rest :10 between movements WOD REVIEW & WARM-UP: 1 round: 3 handstand push-ups 3 ring dips 3 push-ups – Use workout variations First ever CrossFit Hero workout honoring Petty Officer 1st Class Jeff Taylor BENCHMARK HERO WOD 'JT': For time Rx: STIMULUS 3:00-10:00 21-15-9 reps Handstand push-ups Ring dips Push-ups Rx2 15-12-9 reps Handstand push-ups Ring dips Push-ups Rx3 15-12-9 reps Pike push-ups Box dips Push-ups from the knees – Put score under 'JT' tab MODIFICATIONS: -Handstand push-ups, modify movement to reduced ROM, stink-bugs -Ring dips, modify movement to jumping, foot-assisted – Choose variations that allow to confidently move through full range of motion STIMULUS NOTES: Time cap: 12:00 Maintain sets of 7+ in the first round to go Rx'd or 5+ reps for intermediate athletes Complete the handstand push-ups and ring dips in the first round without going to failure High degree of upper-body pressing redundancy that will cause muscular fatigue STRETCHING: 1:00 lacrosse ball chest mash/side 1:00 lacrosse ball shoulder mash/side
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