WOD
 | Mon, Sep 23 2024 |  |
 | Sun, Dec 8, 2024 at 10:00am 12 WODs of Christmas Begins |
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| Thu, Feb 27, 2025 at 12:00pm CrossFit 25.1 Announcement |
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| Fri, Mar 7, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20240923 | Upper Body Strength 20250923 |
CrossFit 20240923(Rounds) WARM-UP: 200m walk 1:00 mountain climbers (slow) 10 leg swings/leg 10 lateral leg swings/leg 5 left-arm single-kettlebell shoulder press 5 left-arm single-kettlebell windmills 5 right-arm single-kettlebell shoulder press 5 right-arm single-kettlebell windmills 1:00 mountain climbers (fast) 10 leg swings/leg 10 lateral leg swings/leg 5 left-arm single-kettlebell shoulder press 5 left-arm single-kettlebell windmills 5 right-arm single-kettlebell shoulder press 5 right-arm single-kettlebell windmills SKILL/STRENGTH: 4 sets 6 alternating Turkish get-ups – Rest 1:00 between sets – Use a single kettlebell or dumbbell WOD: AMRAP x 15mins Rx: STIMULUS 6-10 rounds Double-KB front-rack carry (50 m) (53/35) 10 burpees to target (12 in) MODIFICATIONS: -Double-KB front-rack carry, modify weight to complete the carries in under 1:00 for most rounds and in under 1:15 for all rounds -Burpees to target, modify target height to complete 10 reps in under 1:00 for most rounds and in under 1:15 for all rounds, or no target, or up-downs STIMULUS NOTES: 6-10 rounds Unbroken carries in :45-1:15 Burpees in :45-1:15 Constant movement STRETCHING: :30 figure-4 stretch/side :30 seated pike stretch
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